Saturday, February 16, 2019

1APU, DL

Today, Saturday

walk

1APU @ 10" x 1R/L x 5

DL:

narrow sumo, overhand fingerhook grip x 205 x 8 paused tng

conventional, mixed grip, kg weights below

130 x 3 r/u
110 x 5 l/u
130 x 3 r/u, 2 l/u, 3 r/u - today, l/u feels stronger - go figure  NL = 16, end of PP #2, week #2

Friday, February 15, 2019

Variety - Stretch, SW

Today, Friday

walk

Split stretches in a chair

SW:
24 kg x 10L, 10R, 5L, 5R
32 kg x 15 2h

Thursday, February 14, 2019

1APU, DL, Rings

Today, Thursday

WM: 1 truly awful 10 kg on each side

1APU @ 10": 4 singles on 1-2 min rest, rf

walk

DL:

double finger hook, narrow sumo, 205 x 8 - left forearm feeling a bit odd.

NL = 12 conventional
110 x 4, 130 x 8 as 
130 x 3 r/u, 
110 x 4 l/u, 
130 x 3 l/u, 2 r/u

Sat will be NL = 16, as

130 x 3, 110 x 5, 130 x 3, 2, 3

Later

1APU @ 10" x 1R/L

bw WM

Rings: StC + partial FL x 1

Wednesday, February 13, 2019

Variety: Dip, Rings, SW

Today, Wednesday

Dip stretch, then 3 dips w/ shorter stretches

Rings:
StC + partial FL x 1
Archer PU x up, right out, left out, right out, left out, and down

SW: 24 kg x 10's, lf, on the 1:20, 40 total

Abs feel really worked, decided not to do 1APU today.

-S-

Tuesday, February 12, 2019

DL

Busy day

walk

no warmup, really, just

DL - no hook, to try to get my right thumb to heal from the bone bruise

130 x 2 - double over, fingerhooks but with thumbs helping a little
110 x 5 - full grip, double over
130 x 2 double over
130 x 3 r/u - feels strong, fingerhooks, really
130 x 2 l/u - doesn't feel as strong - I think r/u is going to be the over/under of choice

Over/under feels _so_ much easier

NL = 14 - was supposed to be 12, I think.

Plan was:

10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)

So far, Monday was NL = 110 x 3, 130 x 7, total 10 lifts 
Today was NL = 110 x 5, 130 x 9, total 14 lifts

Plan will be 12 on Thursday and 16 on Saturday
Th = 110 x 4, 130 x 8 as 130 x 3, 110 x 4, 130 x 3, 2
Sa = 110 x 5, 130 x 11 as 130 x 3, 110 x 5, 130 x 3, 2, 3

This week will be 110 x 17, 130 x 35
1870 kg + 4550 kg = 6420 kg
6420 kg / 52 = 123.46
123.46 / 162.5 = 76% (75.97)

Monday, February 11, 2019

SQ, SW, Rings, 1APU, 1LDL, DL

Yesterday, Sunday, just walk and stretch a little

Today, Monday:

SQ: a high-bar barbell squat, used as we use a goblet squat - pry, find stance width, best depth, etc.
95 lbs. x 5

SW:
24 kg x 10L
24 kg x 10R
32 kg x 15 2h

walk/break

Dip stretch + a few dips

Rings: StC + partial FL

1APU @ 10" x 2R/L, 2R/L

1LDL @ 24 kg x 2L/2R - _must_ turn right foot out slightly

DL:
205 (90 kg) narrow sumo, fingerhooks, 7 reps - bar rolls in fingers at top

NL = 110 kg x 3, 130 kg x 7 as:

130 x 2, 110 x 3, 130 x 3, 2

NB: Realized I was hitting right thumb at an angle, changed that, much more comfortable!


Saturday, February 9, 2019

1APU, DL

Today, Saturday

Lots of grip-intensive move of deadlift mats - ended up having to put it all back, but it helped in planning DL area, version 2.

1APU
@ 12" x 1R/L, 2R/L
@ 10" x 2R/L
@ 12" x 2R/L, 1R/L
@ 10" x 1R/L

DL:

narrow sumo: 90 kg (205 lbs)  x 7, fingerhook grip, thumbs over the bar

conventional:

110 x 3, 130 x 2, 110 x 5, 130 x 3 for 13 lifts total, and 28 for the week, 1 more than planned 27 but I'm OK with a small increase in volume in this block as well.

Wasn't much variability in intensity from 75% this week.  
15 lifts @ 110 kg = 1650 kg
13 lifts @ 130 kg = 1690 kg

3340 kg / 28 lifts = 119.28 kg average = 73.4% - that's actually OK, 75 - 1.6%

Next week, maybe aim for average intensity of 76.6% (75 + 1.6%)

Plan for week of Feb 11: 50 lifts @ 76.3 average intensity - math works out better, and since last month was only 74%, this is OK with me.  We get there by doing 15 lifts @ 110 and 35 lifts @ 130.

4 sessions: 
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)

For the week, 110 x 16, 130 x 36 = 52 lifts