35 lb ruck 1.64 miles blister cut it short

 Decided to try out my GoRuck Mackall rucking shoes which SHOULD have worked as I wear them all the time and have the same platform as my MacV2 but got a hot spot on my right pinky toe at 1.64 and I knew it wasn't going to get better so I called it

First mile at 15:15 too so it was fine but now I know the only boots that work are my MacV2's

Oh well

170 x 1 x 10 175 x 1 180 x 1! 20 kg swings 20 sets of 5 12 min rev grip pull parts 3 x 15

Switched out shoes to the red do-wins and felt more stable. 1/4" lower heel ,heavier and wider. No problems at all. Plus they look cool lol

set 5/10 ( light is terrible have to turn around 

https://youtube.com/shorts/3-68uTEfQJ4?si=6M5PJrdpfuWq221l 

Cues: chest up elbows up

175 x 1

https://youtube.com/shorts/4xijkAmwnIQ?si=phnNXv7RkRlZJBqO 

180 x 1 (heaviest in months!)

https://youtube.com/shorts/XDis1tHIaoI?si=UTb62p59hFwacsf7 

169.00 

172.5 x 1 x 20, one arm band pushdowns 3 x 15/15, 20 lb double hammer curls 3 x 6

This was hard. Everything moved well but I was too stiff in the shoulders and traps again from swings

 Has to be the volume , not adapted yet

Press technique was solid and I learned I have to keep a soft knee here as well as the swings to get and keep leg tension

set one

https://youtube.com/shorts/kSrtE2LD7uo?si=yHwcw5mE1VaUxpiO 

set ten  

https://youtube.com/shorts/wfcVQOC5fHE?si=oRzRUFPsaV6o8fMe 

set twenty 

https://youtube.com/shorts/k_DxC45DOLE?si=_D8KaQKNKkgsNhwO 

167 at wakeup

168.4 at 11:30 training

35 lb 5 mile ruck 3rd fastest time tie, 1:14:29 14:53 ave pace

Felt groggy this morning, neck a bit sore from hard sleep and just not peppy even tho plenty of decent sleep

But legs felt great and pace was solid. Just hard to stay focused on keeping the pace

Splits:

1) 15:36 ( good)

2) 15:07 really good

3) 14:46

4) 15:39

5) 14:11!

167.0 Light!

32 kg swings 37 sets of 5 in 37 min, 44 kg belt squats 5 x 10, left leg split squat 4 x 10

 Strong day, better than last week, could have done 40 sets but stuck to the progression

Squats were better too, one more set no problem

This foot print setup is magic AND my legs are growing and feel strong again.

that was the missing link

last set of swings

https://youtube.com/shorts/2sZJz0vlVZA?feature=share. 

167.8 

35lb 3 mile ruck pr 44:30 14:49 ave pace all time best

172.5 x 1 x 12, 20 kg swings 20 x 5 11:45 min, single arm band pushdowns 4 x 12/12

This went great once I got settled in and got the glare from the windows fixed

Should have gone

155 165 172.5

Once I got settled it moved perfectly but we'll see if I stay here or drop back to 170

https://youtube.com/shorts/z42wSJOBURw?si=o-dLRqgkA-wcuopj 

https://youtube.com/shorts/0DZBiee5yX8?si=sWEXuQD9g5mrlbuy 

https://youtube.com/shorts/qBz_OBO9wEE?si=Nc3Xbjp25aIixEBD 

168.8 

170 lb Press x 1 x 20 !, 20 lb hammer curls 4 x 8, rev grip pullaparts

This went perfectly. Virtually every rep was the same and strong and fast.

No hiccups 

set 13

https://youtube.com/shorts/fFXqp0liCyg?si=X7zLbzSOP9Uml5ec    

set 20

https://youtube.com/shorts/8sXMk1XN-q8?si=OPy0nCUkqVB7Wp6z. 

168.0

35 lb five mile ruck 1:15:36 15:05 ave

this wasn't that hard but legs were just heavy and I. had a slow start despite sleeping well 

splits

1) 15:25

2) 15:19

3) 15:07

4) 14:45

5) 14:29

167.2!!

32 kg swings 35 x 5 in 37 min, 44 kg belt squat 4 x 10, left leg split squat 10,9,8

 This went great. had some ideas about 40 sets but 35 was plenty. Finally understanding the idea behindAXE training now that I've lowered the bell weight 

https://youtube.com/shorts/XCS1CbRVbLA?si=OeMv6t7gifIGC-Wu

https://youtube.com/shorts/UvMARpqZrk8?si=hA1AMDZMPdNryCbv 

168.2

 

35 lb ruck 45:42 ave 15:12

170 X 1 X 12, 24 kg swings 20 x 5 12.5 min, onearm band pushdowns 3 x 10/10

https://youtube.com/shorts/Efe-ZOJJsaI?si=twyfF-o2P_L3g-dX 

https://youtube.com/shorts/cCEK4Dzd0I4?si=9cRNMyrLyy4koIHD

https://youtube.com/shorts/XrU6jpFIZlk?si=ZDXN3vF2tBYpjq3o

170 x 1 x 20! 20 lb arm casts 3 x 5/5,, 20 lb hammer curls

 Was only planning on 15 sets but they were so easy I finished off the twenty. this was a good way to do this: basically speed press day

No problem keeping the pace either

167.5

35 lb ruck 5 miles 1:14:58. 14:59 ave pace

 four hours sleep las night but still pulled it off~

32 kg swings 30 x 5 in 31 min, 40 kg belt squats 5 x 10, left leg split squat 4 x 10

 This felt great. Basically on the minute sets without timing it. AXE style

Move up to 35 sets next week

Belt squat groove excellent too

168.0

35 lb ruck 3 miles in 45:13 15:03 ave

First really hot day,80 degrees no breeze or cloud cover. went great. Better than expected especially after two night interrupted ( dogs ) sleep and extra swings yesterday.

No complaints

169.00

190 x 1 top sets, 195 x X x2, 170 x 1 x 5 wt pushups bw -53 x 5 x 3 band pushdown 4 x 20

 this was  all off. two cancellations and a messed up prep didnt help.nothing terrible but head wasnt in the game til half way through

all my problems up to the two 195 misses were from not getting elbows in front of the bar on unracking at all. bar went up and foward

was so focused on pausing before press i forgot elbows

155 x 1
165 x 1
175 x forward
175 x 1
185 x 1
190 x 1 decent
195 x X x 2
( figured out elbows)
170 x 1 x 5
195 x 1 hold
205 x 1 hold

168.0

35 lb Ruck 5 miles in 1:15:30,15:05 ave pace

 This was tough from the start. legs heavy and if I stopped focusing for a minute the pace dropped fast. End time and pace were stellar though

168.2

13.5

36 kg swings 22 x 5 24 min, 36 kg belt sq 5 x 10, Left leg split squat 3 x 10, pullaparts 3 x 30

 Strong strong day all around.Slept good, felt good, groove was on from the start and cardio was solid as its been

Best my swing has felt in YEARS

And the same footprint setup technique works great for the squat ( which is actually how I figured it out many many years ago)

168.4

2nd Fastest 3 mile 35 lb ruck 44:53 14:55 ave pace

 Also a two mile PR of 29.7 min. Did NOT want to get started ( not enough sleep) but man it was strong once I got going

Best time was Dec 25 44:43 and 14:53

Jan 29 was good too at 44:51 14:54

168.8

160 x 1 x 5, 165 x 1 x 5 16kg swings 8 x 8/8, DB rear delts 5 x 10 with 20s

 Really really solid. Went back to the Oly belt ( that support right over the umbilicus is key, the 2 pood has nothing there.) and super focused on PAUSING before the start

I now believe this is KEY to the chin press. The oly press needs a ballistic start. The chin press  needs a HIGH TENSION start.

The pause loads that tension

Also 'thought right' as I press. If I dont the left arm over works

 I simply cant go heavier on Mondays than I can hold at the start

 168.8

9.0 ! (post bath)

61.4

at 12:30

195 x 1 x 2, 175 x 1 x 5, parallette pushups 53 x 5 x 3, hammers 4 x 8 20s

 This went ok. Right side was not locking out as well as I wanted but overall good.

Got to back off though and work on HOLDING at the start instead of going for ballistic effect. This style needs a serious total body tight start. My 175s are better because I pause

168.4 at noon

5 mile PR! 35 lb ruck 5 miles 1:14:16 14:50 ave pace!

 All time best beating Nov 2 2025 by one second in time and ave pace,lol. Felt great strong from the start

first mile split  was 15:29!

168.00

32 kg swings 25 x 5 28 min 32 kg belt squat 5 x 10, left leg split squat 3 x 10, rev grip pullaparts 3 x 20

 This went great. The technique was solid as was the groove. the 32 actually felt like a 24 for the first time in forever. Bell speed, power, height  and between set recovery outstanding

Same footprint set up worked again in belt squat.Not as much depth but was more balance and leg work with this. non lockouts also really increase muscle tension

168.4

11.3 

58.7

35lb ruck 3 miles in 45:22 15:05 ave pace

 This went great didnt sleep all that well last night it didnt seem to mess me up. that crack in my skinby my right big toe nail though is. Got to get that handled been too long

169.4 !

155 x 1 x 5 160 x 1 x 7, 18 kg swings 6 x 8/8,band pushdowns 5 x 18

 This went great. New fastlift 360s in khaki and all new 2POOD velcro belt. Both worked great. I knew the shoes would be the same but I've never used a soft belt like this but its perfect. Can really micro adjust to the tightness I want that day- in millimeters and not fight the thick leather and prongs with limited settings

Very pleased
Elbow was fine but it was swinging under the bar to unrack a bit weirdly. I took a index on the edge of smooth grip perhaps a bit wider.All good though

169.4

175,185,195 x 1(!) 170 x 1 x 4, 32 lb wt pushups 5x5, 20 lb db hammers 4 x 8

 Almost didnt get here to even start. Yesterday afternoon my left elbow started lighting up at any motion at all and  I remember this from the last time it went "out" and it was a   WRIST alignment that re aliged everything

It didnt seem to help as much as last time but I put a lot of SMR into it

Sleep was rough.Got 6 hours but it took a lot  to find ANY elbow position that didnt irritate  it, But I did and it was  much better once I got up and moved around

Still had no idea how it would feel for the press

But it was fine! A LITTLE tender but no real load and it got better as I warmed up

A bit distracting as I added weight as I expected it to hurt too but still 195 was strong!

167.8 at 4 am

12.5

Birthday Ruck! 35 lbs 5 miles in 1:15:34 15:06 pace!

 So close but everything was a big tired second half of ruck from the heavy swings and not enough crbs it seems.  But plenty good enough!

167.8!

48 kg swings 20 x 5 24 min, 48 kg belt squats 4 x 10, pullaparts 3 x 30

 Pretty solid,first time using the new/old foot print set up with this bell, height  power and balance were good and overall time much  better too ( 5 min faster)

used the same footprint setup for squats and this makes ALL the difference. Non lockouts just TORCH the legs!

168.8

11.7 b

35 lb ruck 2.31 miles 15:18 ave

 had to squeeze it in

splits

1st mile 15:25

2nd 15:11

last par 15:00

felt strong I think I would  have gone 15:10 or less for three but it was fine

DMV new DL appointment

165,175,185,190, 170 x 1 x 5, wt pushups 54 x 4 x5,hammers 4x 8 20s, band rear delt 4 x15

 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 technique out day by day

used the same soft knee setup as I am doing on my swings which felt good. got a little knee kick in there too which I dont mind

Did rush the setup/press start a bit, will work on that

the 170s downsets felt strong tho

169.8 at noon

35 lb ruck 5 miles in 1:15:03 15:00 ave pace!

 Third best time ever!

Slept great with a pr 1:12 min deep sleep and 6:46 overall time

Not sore, backgood and mentally ready

Cool and crisp

started off good with  15:45 first mile then neg splits

had to shuffle a few times the last mile to make SURE I got the time

Last five mile ruck at age 68. Next sunday I will be 69

168.8

13.5

44 kg swings 20 x 5 in 24 min, 44 kg belt squats 4 x10, press 65- 95 x 1, pullaparts 3 x 30 angles

  This went better than expected. yesterday my elbow( left) was out ( I assume from floor pushups- again) then woke up with a tight back from tight abs. Too much new stuff and bigger volume overall is saying NO.

Have to go back to whats shown to work and figure out the technique and load.

One thing that IS  working is the new/old footprint set up on the swings AND the belt squats. HUGE difference for the squats, 10s were easy again. Not quite as deep but a much better groove. kinda a non lockout style

168.4

35 lb ruck 3 mile 46:01 15:20 ave pace

 this was hard. 51/4 sleep last night, wet soggy sand and tired legs from lunges.first mile was good but for perhaps the first time ever the second mile was slower, really had to push the last mile to catch up. even some airborne shuffling! lol

Not recovering well. lots of niggling imbalances popping up

168.8

5 sec rack holds 175 x 3 sets, 25lb arm casts 3 x 5/5, floor pushups 30,30, 35, 15 lbrear delts 5 x 15,lunges 4 x 10/10

 This went ok despite lower back being tight during sleep. abs tight but finally stuck the supernova in right glute medius and it went away. But had me spooked. Then ronin plopped onto my right extended knee in bed and I thought he fucked it up. Nothing hurts specifically but it feels "weird"

Holds went well
135 x 5s
155x 5 s
165 x 5s
175 x 5 x 3

casts
15 lb x 5/5 x 2
20 x 5/5 x 2
25  x 5/5 x 3 ( first time with this weight in forever

pushups were strong even after all that tri work

168.9

Chin Press 170 x 1 x 10,wt pushups 32 lb x 2 x 8,53 x 8, 20 lb hammer curls 4 x 10, band rear delts 4 x 15

 This went great. Went without elbow sleeves and elbows are better.Think they create too much compression and wedge the joint open.

One,this form looks so much cooler even if the weights are light. have to readjust mentally. I ended up with two sets where I layed back too much and I dont like looking at it at all anymore

Went back to the Innov8  heel and I'm  just so used to it

Going to repeat this workout next week and make it more solid

168.8

35lb 5 mile ruck 1:16:15 15:13 ave pace

This was good. Not great but solid. No tibs seizing up. Started out slow and let it build. Legs pretty toasty from yesterday so lots of stop and shake which makes a huge difference

Anything under 15:15 ave pace is a win

 

168.0

13.3

40 kg swings 20 x 5 in 23 min, 40 kg beltsquats 4 x 8, left leg lunges 4 x 10, rev grip pullaparts

 Solid one despite shitty sleep. total numbers were good but just up 5 different times for pee and dogs

Setting the whole foot during my set up has fixed many things; legs are WAY more involved start to finish, hike pass is much easier, balance is better as is power

No down sides, have to be careful leaning too far back at the top as I can lose the whole foot setup  but no problem

168.6

11.3 after bath

35 lb two mile ruck in 30:48 15:24 ave pace

 Short on time ( tax appt) and decided on two miles instead of three. Wore the OTB boots as I thought lighter would be fast.

Went out too fast ( 15:09) and   my left tib started to lock up soon after. That hasnt happened in over a year but it really slowed me down

Lesson learned

169.8

Chin Press 135-170(5 lb jumps) 20 lb arm casts 5 x 5/5 floor pushups 25,20, 17,15, 20 lb hammer curls 4 x10

 Wasnt going to press but things felt fine. Kept volume down,everything felt fine although I think the elbow sleeves INCREASE pressure on the elbows not decrease it
Flatter shoe felt more solid too

Good session

169.8

Chin Press Redux,155 x 1 x 9, 165 x 1, wt pushups 3 x 8 32 lbs , laterals rear delts 3 x8/8 15s

 This felt good. Solid safe and strong. Not much weight but thats fine, IF this works

I think raising the pins up  to this height is much better then coming off my chest ( as I did the last time) and trying to aim for my chin

this is more precise

And I have to really hold it to build the tension

169.8

36kg swings 22 x 5 , 44 kg belt squat 4x8 Chin press(!) 105 x 1 x 5, rev grip pullaparts

 This was strong, combined the old set up( get flat on foot then lockout knee STAYING FLAT ON FOOT) then lean back at top for the float 

worked well

Decided to move the pins up TWO notches and try to emulate Alvin Isu's press- starting with both elbows equally under the bar and vertical
Even I just press bodyweight for 10 singles once a week its better than  not pressing at all

35 lb 3 mile ruck 45:17 15:04 ave pace 3rd fastest time

 Very happy with this considering legs were toast after yesterdays heavy swings for volume

tough going last mile but solid times!

169.6

32 kg swings 10x10, 15x5 25 lb CB Pressouts 5 x 6, band ext 4 x 20

 This went well despite a hectic morning and not enough sleep. Focused on the whole foot setup and now I know why I wasnt getting legs into my swings for so long. I forgot this critical part of the balance setup But its back and man I could feel my legs and the groove was remembered

Did the first 5 x 10 at least on the minute but then slow down just a bit for second set.For the next sets of 5 it was about the same pace and I could feel fatigue in my lower back a bit so I sat back more and got more extension at the top

Not bad 175 reps all strong 

170.4

20 lb CB Casts 5-6 ladder x 2, pushups/bw squats ss, hammers pushdowns rear delts

 

These went well
10 lbs x 10/10 x 2
15 lb x 8/8 x 2
20 lbs x 5/5,6/6,7/7,8/8, 5/5,6/6,7/7 5/5

floor pushups  6 x 15

BW squats 6 x 10

15lb hammer curls 5 x 10
band pushdowns 5x15
db rear delt 15s 5 x 12

169.

35lb 5 mile ruck 1:14:30 14:53 ave pace!

 Great one! Second fastest five miler and the FIRST time doing consecutive back to back ruck averaging 4 MPH!

Outstanding

They key is getting that first mile UNDER 16 min

167.8
11.9 

35 lb Ruck 3 miles in 44:51 14:54 ave pace

 Second best three mile time!  It seems the key to getting the right average pace is getting a fast first mile lol- go figure

GREAT night sleep before hand too

170.0

CB arm cast 5 x 5/5 15 lbs Floor pushups. DB hammers,db ext db laterals

 This went well but felt very easy. too easy but I know theres NO guarantee something wont yell tomorro

Ironically too I woke up at 170 lbs! nuts

This will be Mondays new workout Wed will be swipes as main course and crawls after

Last Barbell Press session

 At least for the foreseeable future. Feeling that pinch mid spine even at lightweights on the layback

That position has been mined out it seems. It sucks but hurting my  back again in a NEW way would such even more

Its been a fun 12 years

two misses badly at 205. My brain was definitely telling me  it would NOT let be bend back with that load. It just shut down

I listened.

35lb ruck 5 miles in 1:17:30 15:28 ave

 Better than last week but how the hell did I ever do 5 miles in 1:14?!

Felt really good and strong right from the start and my pace was solid 15:15 and below the whole time but I doesn't show up in the ave pace. all that being said better than the last two weeks

168.8

48kg Swings 20 x 5 29 min, 48 kg belt squats 4 x10, press 105 x 1 x 5, band rear delts 4x15

 This went well. Started off with the 'lock in standing plank' then decided to go back to a higher cadence technique and not worry about locking holding knee so much and just try to build momentum with the bell

Speed was obviously better but so was height

Trying to keep weight mid foot( my takeaway many years ago from squatting on stability  ball) seemed right.

Going to do the 48 EACH WEEK  for awhile now and see if it gets stronger and better

LAST workout at age 68.lol

168.6

3 mile 35 lb 46:21 15:23 Ave pace

this was actually better pace than shown. I lost watch seconds messing with the "always on" function. Probably around 15:13

180 x1 x 9,16 kg swings 5 x 8/8 laterals rear delts rev band curls

 I'm sure about the press anymore. I feel like  its more orthopedic than muscular anymore. SO much asymmetries and imbalances. Might be time for pushups and chest work

168.8

185 x 1 x 8, wt pushups p bar 3 x8 32 lb. band pushdowns 4 x15 rev band curls 2 x 12

 I'm thrilled I could press at all, I really wasnt sure I could

I had no plan EXCEPT not to over arch as I knew that would pinch.But the setups didn't hurt and that was a good sign

The last two sets with 135 are what I'll do Wednesday. I just pushed my hips in front of the bar a bit which triggered my knee bend and send the force up while my hip stayed forward

ALMOST like a classic Olympic press! Its a bit more vertical but it didn't pinch at all

these are the more knee initiated push presses

169.4

35 lb five miles 1:17:49 15:34 pace

 This was a decent pace after all, faster than last week, but I thought I should be able to get faster at the starting. Pretty cold and legs are pretty stiff from yesterday swings

168.4

44 kg swings 20 x 5 ( 30 min), 44 kg belt squats 4x8, pullaparts 3 x 30

 This went SO much better than it could have. Lower back (l3-L5 and sacrum) was "unstable" all day yesterday from Wed snatches etc and the mid back press tweak. Plus sleeps been OK but LOTS of wakeup and anxiety about the back 

I hoped that "pushing reset" by  going back to known safe swing pattern would help and it did.

Plus, plenty of ab and piriformis release.

On swings used a  start with a hinge and  lockout through the legs ( waterski) at top and it was solid

No more fucking around

168.4

12.2

59.1

35 lb three mile ruck 45:49 15:14 pace

 

CB Swipes 10's x 6 x 10, 16 kg snatches 5 x 4/4, 16 kg press 5 x 3/3 band tri extensions 4 x 15

 took the day off pressing and see how the L3 pinch feels in a few days. REALLY dont want walk of th edge with a new back injury  but I'm not sure it wont be ok either. it all really started after I figured out how to stay on the X, felt like I was really  hinging off that spot more than ever

swipes felt great but not sure I can handle two swing workouts, two rucks and another ballistic hinge move

 11:30 am

169.4

205x1 x 2 205 x 2 misses, wt pushups bw x 8,32x8, 53x8x2

 Started off ok but felt the pinching in my L3-L2 facet joints again. not terrible but there nonetheless

Put my belt a bit higher and not as tight. It felt better. Felt it on 165 and up. Thinking with the head position completely back and stiff legs it allowed that to be the pivot point.after the first two reps with 205 I think my back said no to the arch

I switched shoes back to the FastLifts and went up to 200   but no go again

We'll see Wednesday

165 x 1
175 x 1
185 x 1
195 x 1 not right
200 x 1 same
205 x 1 good actually
205 x miss
205 x 1
205 x miss x 2
135 x 1
180 x 1
200 x miss
190 x 1

168.6 4 am

5 mile 35 lb ruck 1:18:22 15:39 ave

 COLD this morning. Good sleep tho and it just took me almost 2 miles to get warmed up

My actual pace dropped into sub 16s right away but the ave didn't show it

Splits

1) 16:23

2) 15:56

3) 15:15

4)  15:04

168.6!

Not bad but not strong.yesterdays technique reboot really worked the glutes and hams and I felt them on the ruck right away

wore the  OTBs felt good

Back to swing basics: The Hinge.36 kg swings 5x5,40kg 5x5,44kg 6 x5 BW squats 8x8, pullaparts 3 x 3

 Man this fix is as big for my swing technique  as not losing visual contact on the X is for my press! Just  going back to THE most basic component of swing technique: the pure hinge

As I taught for years and just like a WSB power squat the knees don't move forwards at all- the hips just push back

It was SO much better! so much easier, stronger faster with better bell height with less effort and way less back involvement

Looking at  my recent videos NOW I can see the bell trajectory was DOWN and back, using my legs( quads) as the driver. No wonder I had no hip snap I HAVEN'T BEEN USING MY HIPS!

Started off easyjust too see. Kept the same shoes,foot width everything else. Just pretended my legs were embedded in sand up to my knees

Just sit back

Just an arched back good morning louie style

Best height I've had with the 40 or 44 in forever

36 kg x 5

AXE style 8 x 5( thought it was  the 40 actually)

40 x 5 x 5

44 x 5 x 6

32 x 5 x 2

right  arm was nearly as good as left

On Wed for light day I'll do 24 kg x 5 x 5/5

BW squats seemed perfect

168.8

35 lb ruck 3.01 miles 45:32 15:06 ave pace

 Surprisingly fast for how dead my legs felt. Wore the GoRuck mac v2s

180 x 1 x 10, 210 hold x 5, 16 kg swings 5 x 8/8 new old technique, 20 lbs arm casts

This went great. All ten sets solid, even warmups were strong. Figured out where to stand, FINALLY,  to really maximize sighting the X

Has to be in front so I can look back to find the X. If its right above me its easier to go forward. So now thats sussed!

Very confident

Spot  the X

"there it is"

Lock in

"Stay with it"

STIFF LEG DRIVE

For the swings I went BACK to my old pure hinge style.  slightly ( very) wider but not trying to use my legs at all, just the hips. Like I used to do pre TKR before I could bend my knee

Wore the lower heeled adidas too

Felt great but will see how it goes Sat.Probably use the 36 kg bell

170.2 at 12:30

205 x 1 x 4!! 215 static hold, wt pushups 32-53 lbs x 8, db hammer curls

 This went perfectly with the  HUGE takeaway  that even though I've been trying to keep the X in vision I have not and EXACTLY  when I lose the visual I lose the lift!

But today because I actually managed to force myself to keep the X in sight I made all four lifts when otherwise I am sure I would have missed at least two!

Spot the  X

Lock the legs

STAY ON THE X NO MATTER WHAT

Keep the knees locked

170.2 at 11:30 training time

Fast rain walk ( no ruck) 4.8 miles in 1:13:49 15:10 ave pace 11:09 fastest mile

 Test drive on the rain coat today so no ruck

Very odd, started off very slow surprisingly  for no pack. Total dark as I wanted to try to beat the downpour

took two miles to find my stride but then legs were moving so fast I thought I would fall! actually had to lean less to slow down

split 1 16:32 ~

2 15:46

3 14:47

4 14:27

5 14:06 !

fastest mile it said 11:09 at 61 min into the walk! flying!

ave hr was 117

ave pace last lap was 13:30

168.4

40 kg swings 12 x 5/5 24 min, 16 kg squat cleans 4 x 4/4 pullaparts

 Not bad but still not getting the height I want but I'm not sure why. Bell didn't feel heavy and cardio was fine but height is still off a bit

KB squat cleans felt great. did them one side at a time as separate set and suprisingly really felt my legs works in the stretch portion. depth good too

169.0

12.2 (bath)

First Ruck of 2026 3 miles in 45:44 15:08 ave pace

 This went great. Wore the OTB shoes as it was sloppy wet , they felt great.This pace is becoming the norm now

Splits

1) 15:38

2) 15:03

3) 14:43 

169.4

Last workout of 2025, a great one 180x1x5, 185 x1x4,190x1, 20 kg kb cleans 5 x 5/5, 20 lb CBcasts 3 x 5/5

 All went better than I could have hoped

1) back to adidas shoe- if I need to not bend the knees flatter heel has to be better

2) back to wrapped thumb

3) FIXATE ON X START TO FINISH

4) Unrack and LOCK the knees

5) then hip drive and press

If the knees bend the bar goes fowards. had one set at 180 that went forward and sure enough the knees bent a  lot

CANNOT TAKE MY EYES OFF X START TO FINISH

The cleans and arm casts felt good. time to add some more muscle in the arms and upper back and that will helps. Just doing singles with no eccentric loading has caught up with me

170.4

215 x 1 miss 205 x 1, 2 misses laterals rear delts band pushdowns

 All over the place but since its the last heavy day of 2025 I decided to give 215 a push. Shouldn't have bothered :(

Had elbows too vertical at start and bar went back and so did it

Did my  best but not joy

135 155 175 

195 x 1  Not bad but elbow flare already from elbows not up enough

205 x miss

205 x 1 but lost balance at lockout

215 x miss twice 

205 x miss

180 x 1

190 x 1

205 x miss

36 kg swings 13 x 5/5 in 21 min, 36 kg belt squat 3 x10,pistols 5,6,7( supported) Press 115 x1 x4, 120 x 1 x 4

 This went great. Went back to really focusing on locking into the standing plank and keeping shoulder tension to try to maximize bell height and it went well.

Press technique held up too

Low bar setup

swing under, find the X

elbows under

unrack but DON'T  hard lock knees

push bar back to X

169.8

35 LB 3 MILE RUCK PR! 44:43 14.53 ave!

 Unreal this went SO WELL. So strong

Switching the watch function to current pace made all the difference as did 1:18 min of deep sleep

Also, wore the OTB boots and used the XOSKIN compression shorts for the first time ( really don't know why haven't done this early but it was great!

170.00

Redemption. 175-205-195 pyramid, 20 kg kb cleans 5 x 4/4, 15 lb db laterals/ rear delts 3 x 8/8

 Went back to basics and it worked great. Especially just one day after Monday's epic fails

1) false grip

2)  bar slightly lower than collarbone

3) set up in front of bar/spot X

4) Unrack drive bar back to X

135,155, 175, 185, 195 x 1 ( bigger jumps)
205 x 1 strong!!
195 x 1 x 3
175 x 1

VERY  pleased with everything

170.0!!

Shit experimental day. nothing worked

 Decided to widen my stance, wear my flatish goruck boots and unrack from one step higher. went great until 205 then nothing

165
175|
185 

195
205 x miss x three right at mid point just no leverage
195 x miss
185 x miss
back to regular Innov8
175x 1
185 x 1
195 x 1 but all over the place

Wed going heavy again but back  to false grip, heel and this technique
setup slowly in front  of bar (  with bar under collarbone not on it)
lock hips in and
PUSH BAR BACK  have NOT been doing that at all
https://rifsblog.blogspot.com/2023/01/205210-215-215-220-miss-205-x-1-x-5-wt.html 

169.9

35 lb 5 mile ruck 1:164 15:20 ave pace

 LOL this is exactly the time and pace from LAST Sunday's ruck! To the second. Obviously went well and still haven't had to test the new raincoat

60 degrees and humid as it can be without it raining

168.9

32 kg swings 15 x 5/5, 32 kg belt squats 3 x 10, supported pistols 5/5,6/6,7/7, press 115 x 1 x 6 pullaparts 3 x 20

 Not bad but lower back tight,low pressure system rolling in and I feel it. strong tho. back to hip driven athletic hinge tho.safer is more important than power

168.8 too light

14.0

July 2023 Best pressing month ever

https://rifsblog.blogspot.com/2023/07/   

https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html

https://rifsblog.blogspot.com/2023/07/2175-x-1-x-5-pr-205-x-1-x-3-laterals.html  

https://rifsblog.blogspot.com/2023/07/215-x-1-x-6-sets-pr205-x1-x-4-side-and.html

https://rifsblog.blogspot.com/2023/06/205-x-1-x-9-215-x-1-laterals-rear-delts.html   

https://rifsblog.blogspot.com/2023/06/205-x-1-x-10-sets-20-kg-swings-5-x-88.html  

https://rifsblog.blogspot.com/2023/06/205-x-1-x-9-215-x-1-laterals-rear-delts.html 

https://rifsblog.blogspot.com/2023/07/215-x-1-x-7-pr-205-x-1-x-3-laterals.html

35 lb ruck 3.1 miles 46.01 15:15 ave pace

 

168.9  really strong one. switched to actual pace clock and it helped me go faster so that worked

175 x 1 x 5, 180 x 1 x 4, 185 x 1, 16 kg swing vo2 30 x 8, wt parallete pushups 4 x 8 32 lbs

 This went surprisingly well. I did it before and had one of the best press workouts ever ( 205, 210 215 220 215 210) but then stopped. ?

No blot entries about why I changed but I think it's too much acceleration through the sacrum. I feel a little of that now

Not to be messed with

169.8

205 x 1 x 2 ( 2 misses) 180 x 1 x 6,pushdowns rev curls

 Tried to make things a little bouncy ala Alvin Isu but it wasn't feeling it.

 back to the drawing board

169.8

35 lb ruck 5 miles 1:16:44 15:20 ave pace ( second fastest so far)

 this  went great. VERY pissed about the Bondi Beach shooting so I was adrenalized too, which helped

splts ( started at park). Felt very strong entire ruck

1) 15:49

2) 15:34    

3) 15:11

4)15:01

5) 14:57

6) 14:16

170.00

48 kg swings 10 x 5/5 ( new/old technique) 48 kg belt squats, supported pistols, press 110 x 1 x 5

 Deciding to go back to the old lumbo pelvic rhythm technique (which I havent done in years) on 48 kg day isn't very smart, I admit

But it DOES stress test the idea, I'm still alive ( sunday now) 

It actually worked and felt good, natural, but have bugs of course, to iron out but overall I think it's right. More like a DL groove rather than a squat pattern

This of course was maximized when my knee wouldnt bend and I didnt  have options but overall it suits my proportions much better

Still need to stand up more and lock in

Pistols ( double arm supported felt great for 2 x 5/5 top down. Didn't worry about depth and taking the balance part out of the equation makes it much easier to focus on legs

168.8

35lb PR Ruck 3 miles 44:16 15.01 ave pace

 This was awesome. Didn't time the walk to the park so could start a but warmed up.then it was off to the races!

1st mile 15:27

2nd mile 14:50 ( 29.77 two miles!)

3rd 14.39 ( this adds up to 44:16!)

4th 13:40 ? not sure what that is as I stopped the timer exactly at 3 miles but somethng was fast!

This ties the best ave pace I've done at 44:24 for the  3 Oct 30

actually caught a toe on a curb lip and tripped! Did about a 6 step stutter step to catch my balance !Weird but glad I didn't fall and I can still move my feet fast like that

We'll see how I feel tomorrow but I feel GREAT now! Very happy

169.8 5 am

175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 30 x 8, band pushdowns, rev curls

 Not bad but not totally what I expected either. I was slow at the start, I think from unracking too much with my hips and not just my legs

I was driving from my hips first, which I was trying to do but since my hips were in front already it seemed they didnt have anywhere to go

Hence slow bar speed

Once I switched ( set five) to locking out legs first my hip drive was better as was bar speed

Also a bit tired from wt pushups Monday so I'm switching them to wednesdays 

12 noon weight 170.4

205 x 1, 210 x X, 210 x 3/4, 205 x 1, 205 x X, 190 x 1

 Pretty good for gaping on the  technique. Unracked the bar uneven on 195 then overfocused on that, taking too much tension out of my legs, meaning my  hip drive was off

Thinking about it as 'get your hips in FRONT of the bar is better because I can drive my hips thinking I did 'the thing' but not have  my hips in front enough for perfect leverage

On the first 210 I reverted back to pushing on  the bar first and never got the chance to drive hips. the second attempt was better but still unracking with too much load on the upper body

95 x 
115 x 1( first time doing this)
135 x 1
145, 155, 165, 175, 185 x 1
195 x 1  start of early pushing
200 x 1 wonky
205 x 1 actually good best rep of the day
210 x Miss
210 x 3/4
205 x 1 decent too started to think 'hip in front of bar'
205 x miss just  beat now
190 x 1 good teshnik but tired

wt pushps 3 x 8 32lb

laterals rear delts 3 x8 12 lbs

168.8 5 am

35 lb Ruck 5 miles in 1:17:50

 This was good. Started the clock after the two block walk to the park (.2 ) and things started off fast. At least faster than last week

Nice and frosty out too just how I like it( 46 deg) still in shorts and t shirt. once it drops under 40 time for long pants

Do need gloves though as hand Reynauds looks like it's acting up. No biggie

35 lb

9 laps

5 miles

1:17:50 

15:33 ave mile pace

Splits

1 16:15

2 15:54

3 15:54

4 15:21

5 15:01 !!

ave HR 119

168.8 bw better

44 kg swings 11 x 5/5 20 min, 44 kg belt squats 4 x 10, press 115 x 1x 8

 This seemed hard. Bell height on video seems about normal but felt harder than expected.

Partly because I'm only 168.4 this morning perhaps. Just slower getting warmed up

Sleep was good actually too

168.4

185 x 1 x 9, 16 kg swing vo2 30 x 8, band pushdowns 3 x 12, 1 x 8

 This was good but hard, mainly hard to stay focused. Solo training which was ok but I was tired from not great sleep and just feeling weird. Nothing dramatic  but not right. a little woozinesss when I woke up. Not quite vertigo but in that camp

went away but strange all morning

The presses were all fast and perfect til last set which was ok but not perfect so I did a 9th

Was going  to do 32 sets of vo2 today but decided to stay at thirty and slowly back fill the reps til I get to 10 per 15 sec

168.4

up too much peeing

205 x 1 x 5!! wt parallete pushups 32 lb x 3 x 8, laterals rear delts 12lbs 3 x 8/8

 Man I hit on ALL cylinders today. No idea why but everything worked and everything held. Including my mind ,lol

Really zero'd in on seeing the  X, not just spotting it, really locking the legs and trying to MAINTAIN THAT LEG STIFFNESS as I drive the hips  forward to start the  press

THEN make sure NOT TO LOSE THE X AT THE STICKING POINT

My focus and concentration  were actually decent

135x1
145x1
155x1
165x1
175x1
185x1
195x1
200x1

205 x 1 x 5

I think this tedious warmup sequence is vital. really lets me sync in the teshnik and the timing

 170.4 

5 am