Thursday, May 15, 2025

May 14, 2025: walk-run

 Best result yet.  4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments

walk to grocery store first, walk in NYC later

Tuesday, May 13, 2025

May 13, 2025: FSQ, BP

 a few bw WM and a few GU to elbow along the way

FSQ:

bar x 3

45 kg x 2 (56.25%)

55 kg x 2 (6.75%)

65 kg x 5, 5, 5, 5, 5 - rest 5 min between sets (81.25%)

break

BP:

bar + some small weights x 1

65 kg x 5, 5, 5 - right shoulder feeling a bit weak and out of its good grove, 3 - better but going to stop here for reasons of time, otherwise might have done one more short, 2-3 rep, set


Monday, May 12, 2025

May 12, 2025: walk-run

 Yesterday, Sunday, May 11 - no exercise other than a bit of walking and a StC early AM.

Today:

GU - on mattress, 1-2-3-4-5 ladder, rf, only to elbow and no weight.

walk-run - best yet.  Peak only 151, recovery better, and this was the first time on only 4:30 rests, kept same 2:30 run as the last few weeks.  Excellent result.




Saturday, May 10, 2025

May 10, 2025: CL, FSQ

 CL: tall muscle

20 kg x 3

22.5 kg x 3

22.5 x 2 reps x 5 sets OTM

25 kg x a few

30 kg - played with my first tall cleans - dropping rapidly under the bar.  I landed on my rear end the first time but then got it figured out, sort of.

PJK: a few power jerks with an empty bar, looking for right grip width for full elbow extension at catch.

FSQ:

45 kg x 5

55 x 5 - and stopping there.  All the cleans were tiring, 55 felt heavy, so we'll call it a day

May 9, 2024: walk-run

 Got a little further than last time, Avg was 128, max was 156, but it simply felt better.


Thursday, May 8, 2025

May 8, 2025: CL, FSQ (light), WHEEL

 CL: tall muscle

bar x 3

last time, 25 kg but was too much, so 22.5 this time

22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets.  Next time, 4 reps x 4 sets

NB: did above but not in Oly shoes, just forgot.


PJK: power jerk, empty 15 kg bar: 3 reps.  Possible


FSQ:

40 kg x 3 - pause at bottom

52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder.  Maybe that's bad and maybe it's good - IDK.


EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving.  Next time, maybe 4 sets of 4



May 7, 2025: walk-run

Same parameters as Monday, walk 5:00 and run 2:30.  Progress, staying out of the red zone longer and not getting quite as high in it when I do.