Monday, January 16, 2017


Sat/Sun - off, very busy, some splits during Sat long rehearsal

Monday, today:

Shoulder dislocates with a rope

BnP: 8 kg, alternating singles, lf - 3-4 each way.  Actually a little better, and right side (usually the worse of the two) seemed the better side today.  Somewhere around 10-12 kg is where that funny tendon in my right shoulder comes into play - we'll try 10 kg tomorrow.

SW: OTM today

48 kg x 2h x 9
28 kg x L x 15
28 kg x R x 15
32 kg x L x 10
32 kg x R x 10 = 59 swings

rest a few minutes

48 kg x 2h x 13 = 72 swings for the day

1A1LPU - bench + 4" apple box x 1L/R, rest, 1L/R, rest, 1L/R - last were best

MP: 22.27 kg x 4L/R

DL: 287 x 1, 1; 275 x 1

Friday, January 13, 2017


No walk

SW: on the :45:

48 kg x 2h x 5
32 kg x 1h x 7L
32 kg x 1h x 7R
48 kg x 2h x 5 (repeat above but 8's instead of 7's for 1h swing)
32 kg x 1h x 8L
32 kg x 1h x 8R

Total 40 swings

A few hours later:

1A1LPU: after yesterday's PR lower box height, back to 26" and did 4L/4R, probably also a PR.

Thursday, January 12, 2017



Some shoulder dislocates with a rope, cossacks

SW: 48 kg x 2h, sets of 10 w/ about 5 min rest between, total 30 reps - feeling tired, that's enough of these and enough swings for today.

1A1LPU: 2L/R @ 26", 1L/R @ 22" - progress!!!  Part of what I'm learning how to do is set up, then shift weight forward to load the bearing arm, then do the movement down and up - seems to help.

DL: 265 x 1 quick down, 287 x 1, 1, very slow negative double over, shins right up against the bar, conventional

Wednesday, January 11, 2017




Today, with my 20-year-old and a friend of his in our basement gym:

FSQ: 24 kg x 2 bells x 5 reps by the book - paused, upright posture

1A1LPU @ 26" x 2L/R, 3L/R - 5 today, and they were pretty easy, too.

SW: 28 kg x 10's, lf, OTM for 40 total reps - tired from the above stuff and from life, this will do for today

Skin the cat on rings - 2 singles, getting better, got all the way around, straight knees throughout.

MP: 20 kg x 5L/R

HLR: 1, to demonstrate

DL: since we did abs already, going for something lighter today, so 245 x 5 singles.  Stood very close to the bar, sat back, and dragged bar up shins today.  Felt strong.

Tuesday, January 10, 2017


Today, Tuesday


Halo, a few w/ 16 kg

SW: 28 kg x 25L in :40, start on the 4:00, 25R in :40, done, total 50 reps.  This is a 1:5 work:rest ratio.  Longer sets yesterday and today to help with move to 32 kg in the future.

GU: all to hand today:

bw x 2R/L
14 kg x 2R/L
16 kg x 1R/L - nice, able to keep movement slow and controlled

22.27 kg x 3L/R

1A1LPU x 1L/R, 2L/R, 1L/R - getting used to these but still really need to concentrate on staying tight, especially glutes and belly

DL: 276 x 4 singles - playing with standing a little further away from the bar to get more bent knees and more legs into the lift.

Monday, January 9, 2017


Friday - don't remember
Saturday - all day rehearsal, some splits during breaks
Sunday - 2 hours training so some demonstrating but nothing else

Today, Monday:


On the 2:00, did

SW x 28 kg x 16L
SW x 28 kg x 16R
1A1LPU x 3L
1A1LPU x 3R
SW x 28 kg x 20L
SW x 28 kg x 20R - was a little dizzy to start last set so put the bell down, waited until 1:00, then was successful

Today 3 PU each side, total 72 swings

Thursday, January 5, 2017



SW: 28 kg x 10's, lf, OTM for 80 reps. Form is improving, rep count needs to stay here as we're nearing the red line, I feel, at 80 reps on this time schedule

GU: bw x 1R/L, 14 kg x 2R/L - felt good, crisp

1A1LPU: 2L/R, 2L/R - left shoulder feeling a little loose/weak today, maybe it's the getups first

MP: 20 kg, lf, 4 - again, left side a little loose/weak, so skipped final planned rep

DL: conventional, double overhand, 3 singles on about 1:00 rest.  Playing with foot position by adjusting at lockout then noticing where I am when I put the bar down - feet are closer together and more turned out than I think I need, so I will be trying more of that.  Did this for the 3rd rep and it felt strong.