Fast and Furious ruck!

 Didn't see this coming. Decent knights sleep and quads recovered even more ( not total but not too bad either)

Got out early ( 6 am) and it was perfectly cool 

9 laps

5.26 miles

1:20:45!

15:21 /milepace

ave hr 121

two miles in 31:20 somethings

three miles in 47:20 is too

five miles in 1:15.60!

1) 16.03

2) 15.38

3) 15.28

4) 14.51

5) 14.40

6) 15.08

171.2

44 kg swings 20 x 5 ( 25 min), laterals rear delts and pullaparts

 My quads were so sore Friday I wasn't sure I would  be able to swing at all much less use the 44 but warmups felt fine so I didnt have to "bell down"

fast pace too

NO squats though as I had to ruck Sunday and still have some legs left for presses Monday

Moving volume squat to Monday after squats

170.0!!

175 x 1 x 10, BW squats 10 x 16

 Nervy pain in shoulders, corocobrachialis was still there today  but I figured re patterning the movement would help and it did, after about 8  sets. left side taking too much weight but it evened out at the end

Pushups are out I think. tight  pecs and biceps simple pull my  shoulder too far forward anymore

squats were HAARD actually ( pump,lactic acid) after ruck yesterday but am LOVING  being able to squat symmetrically even without weight, probably for the first time in my life, and a leg pump feels amazing!

170.8

Wednesday Ruck

 New day and a good thing  too as the pushup variations on Monday left my shoulders stupid sore. Would NOT have been a good thing to press. haven't felt this sore in forever. Kinda "nerve y" so perhaps some brachial nerve involvement

But the ruck was good Got in an hour earlier, fairly cool with a slight  breeze

35 lbs

54:20

3.47 miles

15:38 ave pace

splits

1) 16.07

2) 15.41

3) 15.26

4) 14.55

171.6

185 x 1 x 3, 195 x 1 x 3, 200 x1x3 (+ 1 miss) parallete pushups , rev curls kickbacks hammers

Was surprisingly sore today and that slowed me down a bit. Plus long pauses really kill my starting speed which makes lockouts that much harder

But its stricter and less  of a pushpress and that just looks better. and it's not leaving forward either this way

when I missed the third rep with 200 lbs it was purely from not enough speed- position  was correct

have to really focus on learning how to generate speed with this new technique

It was better than last week in the upper ranges just because I paused longer but it was grind time

I think next week

185 x 1 x 2

195 x 1 x 2

205 x 1 x ?

ended up   with false grip pushups on horizontal paralletes with feet up. been awhile

then reverse curls then some very  upright 12 lb kickbacks( which felt great) with alternating hammer curls

decent pump actually !

171.8

35lb ruck 5.24 miles

 Strong one today but got up later and skipped  bodymaintenance ( dog time) but all felt good.

decent paced start and strong finish. slept well and it was cool out this morning 

35 lbs
9 laps
5.24 miles
1:20:37
15:23 ave pace
120 ave HR

splits

1 15:49
2 15:45
3 15:29
4 14:46
5 14:51

171.8 BW

40 kg swings 25 x 5 ( 29 min) , BW squats 8 x 10, 1x 20, pullaparts 3 x 30

 This was strong. I could have gone faster. Power and bell height were decent too

squats were strong too. decided to do the last two sets together as all felt good.. really loving these as I can feel the stretch and the pump

171.8

13.7

Thursday ruck

 Another hot one but great nights sleep last night made a big differnce

35 lbs

6 laps

3.47 miles

54:05

2 miles in 30.5

3 miles in 45.96!

15:39

15:20

15:37

171.8

175 x 1 x5 185 x 1 x 5, BW squats 8 x 15, laterals 3 x 10 12lbs

 This went well Moving this workout next week to thursdays. I will ruck  wednesdays. I need another day of rest and this follows the pattern
sun ruck
mon press
wed ruck
thur press 

everything felt solid. bar high on chest, come to balance with straight legs, hip drive to initiate and press simultaneously BACK

173.2!

 

185 x 1 x 3 195 x 1 x 3, 200 x 1 x 3, floor pushups 4 x 20, rev bar curls

 This went great all things considered. Got the  solid start position I wanted and the Kono Press technique worked well, too

Just have to get stronger through this ROM and get more starting speed but that will come

Trying to channel Hampton Morris for the start position

171.2

32 kg swings 20 x 5 ( 30 min), BW squats 10x 10 (10 min) pullaparts 3 x 30

 Slept great but this was harder than expected

Wore the Do Win shoes  for the first 10 sets. Nothing felt 'wrong' with my  back or my swing, but nothing felt better so went back to the Inov8s and swing immediately felt stronger

So  much  for that experiment

171.4

This one technique

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html

Standing press from chest 165x1x3,175x1x3, 185 x1x3, BW squats 10 x 12 seated laterals

 Back to basics. The high rack position was getting too much for my elbows AND it wasn't producing consistent superior results so back to this

index on smooth close grip

hip take off

PAUSE with LOCKED knees ( Find Balance Point)

Hip drive to initiate

173.3!!

13.7 No bath!

New old press off chest examples

CONCRETE PAUSE

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/06/

https://rifsblog.blogspot.com/2021/03/new-technique-breakthrough-205215220225.html 

215 x 3/4, 205 x 1 x 4, floor pushups 25 x 2, 20 x 2, hammer curls 4 x 10 with 20s

 Not bad but not really solving any of the problems I had when pressing off the chest. Not happy with it

175 x 1
185 x 1
195 x 1
205 x 3/4
205 x 1
215  3/4
205 x 1 x 3

171.2

35 lb ruck

 35lbs

9 laps

1:20:30

5.15 miles

15:37 ave mph

REAL slow start, legs  heavy for the first 50 min then they sped up. those squats got to  em lol but they'll adapt

slept  well tho and 143 HRV!

171.0

48 kg swings 20 x 5 in 23 mins( PR) BW squats 15 x 10 ( 15 min) pullaparts 3 x 30

 Solo training today at the last minute. Had to do a major attitude adjustment but worked out fine

Actually everything felt good even cardio. almost no back involvement. Could have gone faster but would have sacrificed some bell height

decided to take a different approach to  squats and keep reps lower ( 10s) and add sets. More concentration on technique. like it.Can always speed up rest 

171.6

165 x 1 x 5, 175 x 1 x 5, 180 x 1 x 3, BW squats 8 x 15(120)

 Switched shoes to the lower heel Adidas

Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!

Had to take a generous one inch off the smooth grip

With the lower heel I  can walk feet out in front just a little more and set up under bar

173.3 !

12.8 at 4 am! 

 

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.

Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect

going to try my black adidas shoe on wednesday

173.3 right before workout

44 kg swings 23 x 5, 30 min, BW squats 10 x 12, pullaparts

 Tracy got the flu last night so todays schedule was all over the place but it got done!

172.5