Thursday, December 13, 2018

C&P (ROP Heavy #3), DL

We will be visiting a sick relative on Saturday, my planned Heavy Day.

Today, Thursday, we skip Light Day and do Heavy Day instead.

If time allows, I'll bring a kettlebell and do a Light Day on Saturday

ROP Heavy Day #3
C&P ladders - last week was 3 ladders to 4, 2 ladders to 3, and included 2 singles @ 24 kg
20 kg x 1-2-3-4
20 kg x 1-2-3-4
24 kg x 1-2, 20 kg x 3-4
24 kg x 1, 20 kg x 2-3-4

Last ladder - detailed notes:  Trying for a more straight-up-and-not-roll-out-to-the-side-and-back groove, with very interesting results

24 kg x 1 - almost lost balance to the front on left side, left heel came off the ground, paused, put heel donw, and finished the lift.  Right side was fine.

20 kg x 2 - both reps left felt like I was hitting spots in my shoulder that hadn't been touched in a long time.  Right side was fine.

20 kg x 3-6 - everything fine, much tighter groove on both sides, looking at bell more also. (6 reps final set just because I could - felt great.

If I do light day on Saturday, it's supposed to be 5 x 1-2, which is 15 total reps.  I will likely ladder 1-2-3-4-5 and be done.

DL: 245, conventional, hook grip
x 2 light tng
x 1, 1
x 2 light paused tng

Tuesday, December 11, 2018

ROP Medium, a few DL's trying hook grip

Yesterday, Monday, walked 4-5 miles

Today, Tuesday

C&P: 20 kg (5 x 1-2-3)
2-3-4-5 = 14
4-3-4-5 = 16 (30 total)
Notes: able to keep abs tight with a focus on it, and the sometimes tightness in hips and lower back goes away when I do.

DL - second in perhaps 4 weeks, first was just a rep or 2 - today, 4.

245 lbs., conventional, hook grip, very light (silent) t-n-g x 2, 2 - trying to think about wedging myself under the bar but I'm not sure I'm really doing anything different.  2nd set, paused at weightless point at bottom for a second or two.  Enough hook grip for today - 4 reps is up from 1 or 2 the last time.

Saturday, December 8, 2018

ROP Heavy Day #2

Today, Saturday

walk w/ one sprint

ROP Heavy Day

20 kg x 1-2-4-3 (whoops)
20 kg x 1-2-3-4
24 kg x 1, 20 kg x 2 (MP) - 3 (C&P) - 4 (C&P)
24 kg x 1, 20 kg x 2-3
20 kg x 1-2-3

Been experimenting with what some Olympic weight lifters do in the overhead lockout position, internally rotating the shoulder.  It feels great - feels like it keep the collar bone long.

Friday, December 7, 2018


Variety Friday

Poor sleep - got woken up twice last night, once by my son and once by the cat.

SE Sprints and some jogging

Dip: stretch + 1 dip.  Stretch took a while to sort out, right shoulder very tight

Rings: Angled FL, then a 1/2 StC - stretched a long time then dropped out of it.

Abs tired, knew I didn't want to try to come back up from the bottom of the StC

Thursday, December 6, 2018

C&P Light Day

Today, Thursday

short walk

lots of computer work this morning

Untimed bw-only bar hang, guesstimate 45 second to 1 min.

WM: bw and 10 kg, a few.

C&P: Light Day, in principle 5 singles @ 20 kg

24 kg x 1
20 kg MP x 3
20 kg MP x 2
24 kg x 1
20 kg MP x 1 w/ 5 FSQ in rack after each press.  On right side press, worked back and forth through sticking point a few times before finishing press upwards.

Wednesday, December 5, 2018


Today, Wednesday

SE walk/sprints x 5

Bar hang: bw + 12 kg x 0:45

WM - several bw single, then 10 kg x 1L/R, 2L/R

Rings: StC + angled FL x 1

Tuesday, December 4, 2018

SW, ROP Medium

Today, Tuesday


SW: 100 reps, focus on lockout, not shrugging, good plank

20 kg x 5L, 5R, 5L, 5R on the :30
no more timer today
20 kg x 5L, 5R
32 kg x 2h x 10, 10, 10
20 kg x 10L, 10R, 10L, 10R

Took some video - interesting that I shrug my right shoulder a bit.  It seems as if I have such tight anterior shoulder muscles that firing my lat with the bell in front of me is a stretch, and not a comfortable one, either.  Experimenting with a more bench-press-like shoulder posture, which helps me keep them packed - seems to help some.  Roll the shoulder back and down.

C&P: 20 kg Medium Day

20 kg x 1-2 x 4
24 kg x 1, 20 kg x 2

Notes: posture/effort/everything awful on first rep each side, had to get body to regroup after swings.  Also, as always, posture of right shoulder matter - when shoulder is rounded back (meaning not rounded forward), presses are altogether different and better.