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