Friday, October 23, 2020

October 23, 2020: SQ/BP/DL

SQ: day's focus 135 x 5 145 x 4 155 x 3, 3 165 x 2 175 x 1 BP: 155 x 4 DL: 135 kg x 1 double over 135 kg x 1 r/u 135 kg x 1 l/u NB: starting to figure out how to wedge

Thursday, October 22, 2020

October 22, 2020: GU, SQ/BP/DL

GU: rf, bw x 1 8 kg: rf, bw x 1 but with lots of repeats of the earlier stages Also sorting out my "half-kneeling stance," which isn't that. Pushing _backwards_ on the front heel is the key for me. walk 3.5 miles SQ: 135 lb x 5 BP: 145 lb x 6 DL: 115 kg x 2 double overhand 125 kg x 2 r/u 135 kg x 2 l/u - good setup for 1st rep, too quick to do 2nd rep and therefore wasn't a good setup or rep 145 kg x 1

October 21, 2020

walk PU: assisted one-arm on uneven rights x 2 left, 2 right w/ 5 min rest between. SQ: (light) 135 x 3, 3 BP: (20 total reps, heavy 145 x 5 155 (84%) x 3, 3 160 (86%) x 3, 3, 3 DL: (light) 115 kg x 1 double over - experimenting with vertical shins today 115 kg x 3, r/u, standup resets 115 kg x 3, l/u, standup resets

Wednesday, October 21, 2020

October 20, 2020

PU: uneven rings about 18" apart, all left first lf, 2 reps + 5-second hang short rest lf, 1 rep + 2-second hang short rest lf, 1 good rep + 1 failed rep - clearly not enough rest SQ: 65 lb x 5 95 lb x 5 135 lb x 5, 5, 5 BP: 145 x 4 DL: 115 kg x 5 double overhand, stand up resets 115 kg x 4, double over, more vertical shins

Monday, October 19, 2020

October 19, 2020: GU, SW (recovery)

Meet report for Saturday, October 17, 2020: BP: 80 kg x fail - didn't wait for start command 80 kg 85 kg x fail - fought with it but stopped at sticking point. DL: Warmed up to 142.5 kg 150 x 1 160 x fail Today, Monday, October 19, 2020: Recovering still GU: 8 kg x 4 alternating singles, rf SW: 00:00 - 32 kg x 2h x 10 01:00 - 32 kg x 2h x 10 03:00 - 24 kg x left x 10 04:00 - 24 kg x right x 10

Wednesday, October 14, 2020

October 14, 2020

walk meet taper - today is Wednesday, meet is Saturday BP: 135 x 5 DL: 125 kg x glute budge, glute budge, lift l/u same but r/u

October 13, 2020: SQ, BP

Not much for the last three days No lifting Saturday, Sunday, Monday, 10-11-12 October. Rehearsal and concert Sat/Sun, recover Monday Today, Tuesday, October 13 - 4 days out from BP + DL (push-pull) meet in Philly SQ: experimenting with hand positions 45 x 5, long pauses, adjust stance 95 x 3, long pauses, adjust stance 115 x 3, short pause, very small stance adjustment 135 x 3 155 x 3, 3 - we'll call it a good day there for today BP: 135 x 8 - PR reps @ this weight - these are getting to be so easy, feels great that this has happened 155 x 6 - also PR reps @ this weight 175 x 2 - also PR reps @ this weight, although I think my butt came off the bench on 2nd rep 2360 lb / 16 reps = 147.5 lb / 175 = HARI = 84.3%