Tuesday, April 25, 2017


Today, Tuesday:


WM: 24 kg x 2L/R

1APU: adding some 10" today: 1L/R, 2L/R, then 12" x 4L/R - good to mix these, I think.

DL: all conventional - 7 reps today

275 x 1 double over
295 x 1 double over
275 x 1 right under
295 x 1 right under
275 x 1 left under
295 x 1 left under

All above in just the time it took to switch the weight, then a short (1-min?) rest, then

315 x 1 left under

Monday, April 24, 2017


Today, Monday

walk 1.7 miles to tune a piano, walk home again


WM: 24 kg x 3L/R, x 1L/R

24 kg x 2L/R, superset bw + 16 kg on left foot x 2
24 kg x 2L/R, superset bw + 16 kg on right foot x 2

DL: 275 today, conventional

x 1, 1, 1 - that's going to be enough for today, running out of time and feeling the need for variety from the usual on this DDD program as I go through it for the 2nd time.

Sunday, April 23, 2017


Today, Sunday

Splits work - a little

SW: 24 kg x 10's on the :30, only 4 sets - this is too short an amount of rest, total 40 reps

1APU: 12", 5L/R - best performance to date

DL: all conventional, all double over today

275 x 1

295 x 1, 1, 1 - quick drop and reset at bottom between

295 x 1, 1 - quick drop and reset at bottom between

295 x 1 - focus on better push, lower hips at start and therefore less lower back

Saturday, April 22, 2017


Today, Saturday

WM: 24 kg x 2L/R

StC + Front Lever x 3, video of 2nd and 3rd



SN: 16 kg x 10L/R in about 1:05.

DL: 295 today, conventional

x 2 light touch-n-go double over
x 2 light touch-n-go right under
x 2 light touch-n-go left under

295 was _easy_

Edit - couple of hours later, did 1 set of 3 pullups w/ 16 kg on right foot.


Today, Friday

BnP: lots of practice w/ bw-only, 4 kg, 6 kg

WM: 24 kg x 2L/R - first time for 24 kg, used jerk to put overhead instead of pushpress, and lowered under control.  Didn't feel a lot different than 20 kg did

24 kg x 10's on the :50, lf, 80 reps - use new "rep fitness" bell, feels good

No more lifting - tired and hungry.

Thursday, April 20, 2017

DDD #21 - 90% x 2 singles

Today, Thursday

short walk


short walk

WM: bw only

DL: all conventional, DDD Day #21, 90% which is 345 lbs., plan is 4 singles.

singles @ 225, 275, 315 - all double over

345 x 1 right under - slow but kept moving
345 x 1 left under - same, but jammed left wrist a little putting the bar down quickly

In neither rep did I pull the bar into my body, just took it straight up.
Will now try pulling it in actively and keeping more weight on my heels.

Planned two more singles but first one failed - just too tired, and the strategy of pulling in didn't work because I stopped think about pushing the ground away.

So, 5 deadlift singles today, was hoping for more reps @ 345 but that's life. Need to play with pulling in at lighter weights, will try that tomorrow.

Overall, tired today, and was nervous going into this session, but nothing hurts, nothing broke, and I feel like I could do plenty of reps with a lighter weight right now if I wanted to, so I think we can call this according to the plan, and I'm looking forward to tomorrow.

Wednesday, April 19, 2017


Today, Wednesday

Some floor stretching

WM: 20 kg x 3L/R

SW: 24 kg x 10's, lf, on the :50 - 8 sets today, total 80 reps.  Form improving, focus is on throwing the bell across the room, locking out completely, and sitting back deeply into the hinge.

MP + PU:
superset 24 kg MP with PU @ bw + 12 kg (on a belt today)

24 x 3, PU @ 12 kg x 3
24 x 3, PU @ 12 kg x 3

and that will do for today - feeling pretty logy today, and have a big DL day tomorrow so we'll keep the main goal in sight and save our strength for tomorrow.