35 lb five mile ruck 1:15:14,15:02 ave pace

First time back in 15 min mile category in awhile. Despite not great sleep once I got going I thought I would register better numbers but no go.

Still its more than fine when a bad day is just 15 min miles

 

163.4

the sciatic pain and not being able to fully relax really  revs the engine

35 lb three mile ruck 44:22, 14:46 ave pace

 

Chin Press 155 x 1 x 7, 20 kg max vo 2 swings 15 x 5, floor pushups 3 x 15

 Thought this might actually help and I think it did but wont know for sure til tomorrow ( or late tonight) Sciatica was back a bit at 1 am but not bad just general tightness. Enough that I couldnt just lie there and relax

Started McKenzie extensions and elevated split squat stretches and some broomstick lay back press positions that seemed to make a difference

It seems I just did too much total volume and broke down but dont think it was the press that did it

These felt easy and just made really sure to lock knees before starting

164.4 bw

16 kg press 5 x 5/5 20kg x 1 x 3, 40 kg belt squat 5 x 8, floor pushups 25, 25 15

 

164.4

10.1 !

35 lb ruck 5 miles 1:13:56 14:47 ave pace

 This went well, obviously good sleep , sciatica almost zero. took an apigenin at midnight after waking up and it helped
Legs did not feel light and it was work to keep the pace but I could

137 HRV!

164..4

36 kg swings 25 x 5 ( 27 min) 16 kg kb front squats 4 x 5, 3 way pullapart 3 x 30

  Decent sleep but still sciatic tibial nerve woke me up at 12, pillow under knees helped

This is getting old but swings felt strong and safe

Next week 40 kg for 20 sets , back to cycling weights and volume

164.8

11.3

35 lb ruck three miles 44:25 14:44 ( second fastest/tie)

 Slept ok, not great but I got some good speed early and my legs held. Got to start at 11 instead of noon and that helped. No body issues from yesterday

20 lb CB Casts 5/5, 1/15 with 15#, 20 kg swings 25 x 5 in 20 min, Floor pushups 3 x 20

 Decent sleep, sciatica 90%+ gone  thank G-d

Arm casts were solid and pushups were fine

166.8 !

11.1

16 kg press 10 x 3/3, 36 kg belt squat 5 x 8, floor pushups 3 x 15 1 x 112 , band tri ext 3 x12

 Sleep best in week.Sciatica much better. Right now feel normal

workout felt ok

165.4

11.1

35 lb ruck 3 miles 1:14:28 14:53 ave pace

 This was hard. Sciatic woke me up at 1 am and although I ended up with 6:18 sleep my HRV was 12!!! and I feel it

Tried to use the quicker steps to get some early speed but the first mile sucked 15:36 but then I went back to Lean, Fall, Push and things got better just took me two miles to warmup. 

165.0

11.5

32 kg swings 30 x 5 in 30 min, floor pushups 3 x 15 , rev pullaparts 4 x 20

This went way better than expected. slept well last time til sciatica woke me at 1, pretty strong line but that was the first night in 4 with no alleve or ibuprofen just one aspirin

But sleep numbers were good and I felt ok

I think not doing enough  hip opening squats was the base of the problem,knee and ankle mobility are good but hips I ignored

A few sets of flat footed, wide stance supported squat stretches seems to have made a big difference

But at least I'm not panicked now and have been able to sit still and relax. First time in awhile not feeling inner torque

Also did the pushups ( partials with power like before) and 8 kg kb press to see

felt ok on both

164.8

35 LB Ruck 3 miles in 44:58 14:59 ave pace

Realized I didnt know exactly HOW to ruck faster; should I push off harder? Leave my leg extended longer? Faster race but that means what?

Turns out it means faster STEPS PER MIN!

At 15 min/ mile my stride length is 29/30 inches at that equals 121 steps per minute. To Ruck 14:30 I have to take 125 steps per min

Now I have to key in on exactly how many steps per minute I'm taking now

Excited though to finally  have the answer; I just didnt ask the right question

166.4

11.1

20 lb arm cast 5 x5/5 10 lb shield cast 5 x 5/5

 This was solid but not easy. Should not have done the one arm shield casts second, lots or wrist stress

Probably just do two hard work going forward

Sciatica basically gone thank g-d and sleep was solid although not perfect

167.2!!

11.9 

sleep helps!

35 lb 5 mile ruck 1:14:15 14:50 ave pace

 

This went well despite a slow first mile 15:28 

Same pace as last Sunday
Sleep was decent but sciatica still woke me up hard time unfucking it but so far today it hasnt talked to me even in my nap

Clubells tomorrow so we'll see

164.6

32 kg swings 30 x 5 in 25 min, 16 kg front squat 5 x 5, pullaparts 3 x 20, bench pushups 5 x 10

 Slept decent ( took pigeninin ) RIGHT before bed and it helped and sciatica didnt kick in at all til 3 am so its getting better

Knee nerve flossing is helping and I had the most back relaxed evening in a week.
Warmed up cautiously and used old lumbo pelvic rhythm style and didnt try to swing high and it went well

Could have done 40 but 30 seemed smarter

Kb front squats ( just left arm rack) were good too

Pushups were not , left shoulder rattling around too much so those are out as a replacement for presses

Next up : CB arm and shield casts

164.8

11.9

35 lb 3 mile ruck 44:15, 14:44 ave pace!

 

didnt plan on going this fast especially since sciatica is still yakking at me but it was strong and easy

Sciatica does rear up on rucks 

165.4

170 x 1 x 10, 180. x 1,185 x 1, 20kg swings 20 x 5 in10 min, scott band ext 3 x 20,18,15

 Slept the best I have in weeks 6:52! been exhausted and sciatica was almost gone and I could lay on my. back, lit up a little on side sleeping but its better!

No hangs or cossacks but hip is still not perfect and I felt quadratus femoris a on right arm swings in the first few sets

adapted to  more quad style but WTF is going on

No issues now at 5 but???
presses felt good just very tight and stiff and low energy

I need more than one good night to get back

166.8 at workout

175 x 1 x 13, scott triceps ext 3 x 15 db rear delts 4 x 12 with 12s

 This went shockingly well considering my sciatic pain coming back and four nights of shit sleep made me just about ditch the press again

Nothing scares me more than low back pain and this was a direct reminder even though it was just a hint of it; I remembered fast

But I didnt do any hangs or cossack stretches today and so far so good, even now after the training and a nap ( where it showed up yesterday and I couldnt get comfortable at all. Nor relax

Tonight will tell

BUT the presses were ALL PERFECT  I was tired so I stopped at 13 but man this is the BEST form I have ever done

165.4 lightest of late . Pain, fear and poor sleep not good for my appetite at all
No worries though as I'm liking eating less

35 lb 5 mile ruck 1:13:33. 14:50 ave pace

 Started out almost too slow ( 15:41 first mile ) but ended up great> Very strong despite more bad sleep now front right leg sciatica!  havent had this for over 20 years. Gotta figure out where this sources from

 

165.8

32 kg swings 40 x 5 in 40 min, 16 kg kb front squat 4 x 5each side, pullaparts

 Not a great night again. Feels like sciatica now in my right thigh and calf. I think its just wrong rotations in the tib and femur but its not nice and I'm not in the mood for it

Adjust swing for a bit and kept head up more and tried to arch better and it helped but lumbar felt weak throughout

Not sure it just wasnt new position

KB front squats seemed to actually help

I think I've  just been roundback bending over too much all day for dogs waterbowls and dog stuff so I'll stop that

As I write this at 6 pm I feel normal so we'll see

best height I've had on the right arm in forever. Looking up helped

165.8

11.5