205 x 1 x 2 ( 1 miss) 200 x 1 x 2 downsets ( 1 miss) bw squats 12 x 10. db reverse curls

 This went great.. When I realized I haven't made 205 off my chest since last Nov I kinda panicked but it went well

During warmups I just realized after coming to balance after the unracking think " move my head out of the way" to initiate and it worked great. lost balance backwards  twice but it really facilitated the intitial start

135 x 1 x 1
155 x 1
175 x 1
185 x 1

195 x 1

171.8

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