Thursday, September 19, 2019

BP, DL

Yesterday, Wednesday, nothing but walk

Today, Thursday

walk

BP:

95 x 5

115 x 7

135 x 4

155 x 2, 1

145 x 2, 2, 2

140 x 2, 3

10 sets, idea was work up to 155 then backoff sets. Still need heavy - 135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.

A few hours later:

Some SE sprints

An hour after that, warmup as follows:

bar hangs, assisted one-hand, packed and unpacked.

dip stretch

straddle DL, 225, right front x 1, left front x 1

DL:

Planned:
130 kg x 3 r/u, x 3 l/u

Actual:

130 kg x 1 r/u, x 2 r/u, x 3 l/u - interesting. Tired from SE sprints, maybe

Tuesday, September 17, 2019

FSQ

Today, Tuesday

walk

FSQ: felt like doing a lot of warmups today, so

Paused, exhaled, super-deep:

Singles @ bar, 55, 65, 75, 95

put on Oly shoes

115 x 1

135 x 1

No exhale, but pause

155 x 3, 3 - tired, and that's enough for today.

MP

Yesterday, Monday

Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that - was late in the day, and I elected to push hard.

MP:

45 x 8

55 x 7

65 x 6

75 x 5

85 x 4

Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did

65 x 7

75 x 6

and called it a day - 7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights - perfect for me.

Cueing for me now is:

Before unracking, push hard on the pressure point at the base of the palms, pinkie side.

Grip the bar tightly

Pull the bar apart

Unrack the bar

Take two steps back, one to move back, the other to make the feet the same.

Drive the bar up first with the lats and elbows.

Almost immediately, start rotating internally on the way up.

Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.

Monday, September 16, 2019

Saturday, Variety

Yesterday, only a short walk and a little stretching

Today, Saturday, played a service in the morning, and decided against doing the planned session - just plain tired. Instead of that, did

SW 24 kg

00:00 x 5L
00:30 x 5L
01:00 x 5R
01:30 x 5R

C&P 20 kg x 2L, 2R

Thursday, September 12, 2019

BP, DL

Thursday

walk, longish

warmup - bar hangs, OHP w/ empty bar to help open chest/t-spine

BP:

115 x 6 - warmup

145 x 4, 4, 4 - working hard enough that hamstrings and lats are starting to cramp, so we'll stop here for today.

NB: have lost a couple of pounds this week, 151 this morning, so that may explain some of this.
Will continue to try with backoff sets, just to keep the volume up

125 x 8 - I'm thinking that I might need to bump up to 155 and stick to triples. Somehow it ain't heavy until it's heavy, and I'm not sure 125 or 135 are doing much for me. 145 - that's OK, but it's not hard for the first few reps. Maybe we'll even alternate between a couple of weights.


DL:

130 kg x 2 r/u, x 2 l/u

Wednesday, September 11, 2019

MP, SQ

Tuesday

short walk

MP, based on random numbers as in earlier MP workouts

Warmup: 50 x 1, 60 x 2

Sets = 9

70 x 4

70 x 5

70 x 3

60 x 5

70 x 3

80 x 2 (called for 1 rep, got greedy)

70 x 4

60 x 5

80 x 3 - 3rd rep slow at sticking point


SQ:

FSQ: 145 x 3, 3, 4

HBBSQ: 145 x 5

Saturday, September 7, 2019

BP, DL

Today, Saturday

walk

BP:

95 x 3
115 x 2
135 x 5, 5, 5, 5
155 x 1


DL: 130 kg x 1 r/u, 1 l/u - DL is tough after BP