DL

Revamping DL Heavy DL, week 6.  Have SFB to go to, and it was just getting too heavy for training weights for me.  Also session got switched to AM, and this is my first AM DL session in a long time.

Yesterday, walk and a StC on the rings and that was it.

DL:

245 x 1, 1 double over

295 x 3 as l/u, r/u, l/u on stand up resets

325 x 1 l/u - stopping with plenty in the tank today

1APU, SQ

Very tired ab muscles on left side in front at the end of yesterday's deadlifts.  Much better today but still a little sore

Today, Tuesday

walk

1A PU @ 12" x 1 each way, @ 10" by 1, 1 each way.

SQ:
135 x 2 in socks
135 x 5 in Oly shoes
155 x 3
165 x 2 - first time over 155 in a while
175 x 1 - didn't feel like a near max lift but I had my son spot me.

1APU, BP, DL

Saturday and Sunday - very tired, extra service to play, nap and to sleep early each day

Today, Monday

walk
qigong on front porch
walk again

1APU: @12" x 1 each way, @ 10" x 1 each way

BP:

115 x 5
135 x 3
155 x 2
165 x 4 - a recent PR, 1RM calculator says 1RM is 180, which would be nice
backoff set
145 x 5

DL: Volume Day, week 6
245 x
285 x 4 x 4 as r/u, l/u, r/u, lu on 0, 1:45, 3:30, 5:15 - better feet, better pushup looking down close in front

DL

Yesterday, Thursday

SQ: 135 x 5, 155 x 4, 3

Today, Friday

DL: Week 5 Heavy Day

245 x 1 double over
285 x 3 r/u, reset at bottom
315 x 2 l/u - decided to go 315 instead of 325 on these
340 x l/u, 1, 1, 1 on about 3 min rest.  First one a bit off because I took a phone call, second one better/faster, third one a death march but up it came, just very slowly.

1A PU, BP, DL

Today, Tuesday

1APU x 1 each side @ 12" - need to do more volume at this elevation

Rings - just play, hang, consider front lever from bottom but it's not happening

BP: 135 x 5, 5, 6 - went for tighter setup for last set, helped, weight felt noticeably lighter

DL: Surovetsky Volume Day #5,

245 x 5 double over, no-sound paused tng

275 x 4 x 4 as r/u, r/u, l/u, l/u on 00:00, 01:55, 03:55, 06:00

1APU, Rings, SQ

Nothing Sunday, lots of driving

Today, Monday

walk about 4 miles.

1A PU @ 10" x 3 alternating singles, all long rests/GTG between sets, less between arms

Rings: FL - play with, hold about 10 second at steep angle
Rings: StC x 1

SQ: Oly shoes, high bar,
135 x 5, exhaled and paused
135 x 4, paused and relaxed at the bottom but not exhaled.

SQ, BP

Yesterday, Friday

Rings: dips, bottom position and a rep or two up
Rings: StC x fail

Ab cramps

Today, Saturday

SQ: - been a while
bar x 5 in socks, turned out stance
bar x 5 in Oly shoes (stay in these)
135 x 2, paused and exhaled
135 x 3 - no pause or exhale
135 x 3 - feet straighter, thought about pushing knees out, but left knees hurt afterwards
135 x 4 - still straighter feel, focus on feet/arches as well as knees, much better, also paused and exhaled

BP:
115 x 5 - 2-3 sec pause
115 x 3 - pause, exhale but keep arch, inhale, explode