Friday, February 17, 2017


Today, Friday


16 kg x 8L, 8R, 8L, 8R OTM

20 kg x same on the 1:30 - total 64 reps.  Haven't done these in forever, just looking for a good hardstyle version.  Feels like a tonic to the shoulder and upper back.

1A1LPU: @ 20" - bench + 2" box: 1L/R, 1L/R, 2L/R

DL: 286 x 2 t-n-g, 1, 1, 1 - with my friend and student, John, watching, and demonstrating some variations in DL technique.

Thursday, February 16, 2017


Today, Thursday:

Need a variety day, I think.

StC and play with front lever on the rings for the first time.

BnP: 16 kg x 2R/L - not bent enough, but nice to use a slightly heavier-than-Barbie weight for a change

36 kg x 5's lf OTM: 30 total
32 kg x 6's OTM: + 36 = 66 total
28 kg x 7's OTM: + 42 = 108 total


GU: bw to hand x 1L/R, 16 kg to hand x 2 alternating singles

Wednesday, February 15, 2017


Today, Wed


played for a video audition so not much time to lift

SW: 32 x 6L/R, 6L/R

1A1LPU @ 22": 1L/R, rest, 4L/R - near limits, 2L/R

DL: 286 (kilo plates) x 5 single - quick drop on first 4, very controlled lower half of neg. on final rep

Tuesday, February 14, 2017


First post in a week, first exercise in a week.

Last Tuesday, felt great.

Last Wednesday, had a fever and had shows to play Wednesday through Saturday nights, so I decided it was time to walk down from my recent peaks rather than fall off.

Still not 100% today, but morning breathing walk, which had been poor, are halfway back to normal numbers, and I'm feeling on the mend.  I've also enjoyed eating a salad every night and not having any sweets, and just generally been feeling on the mend after Jamboree, so I decided to exercise today.

Today, Tuesday:

SW: 40 kg x 1h x 5's on the minute for 10 minutes, total 50 swings
straight into
36 kg x 1h x 5's on the minute for 8 minutes, total 90 swings
straight into
36 kg x 2h x 10, total 100 swings in 19:20

Very interesting to go heavier, with shorter sets, and with longer rests.

1A1LPU @ 22" (bench + 4" box): 1L/R, rest,  2L/R, rest, 3L/R - didn't expect to get a triple today

SN: 16 kg, 5L/R, slow pace w/ rest overhead

DL: conventional, double overhand

275 x 1, quick drop
275 x 1, 1, controlled lowering
302 (some kilo plates) x 1, 1, controlled lowering

Tuesday, February 7, 2017


SW: all sets today - one set, walk away for a few minutes before next

32 kg x 20 H2H

32 kg x 6L+6R

24 kg high pull x 5R+5L - I think I should do these more, good for shoulder mobility for me

24 kg 1h swing, 10L+10R

32kg 2h swing x 10 - 72 total, enough for today

1A1LPU - 3 singles on short rest, longer rest, 3 doubles on long rests, total 9, a PR at this height.  While this still takes focus, this height is requiring a less intense effort, and that's the goal so nice to see it happening.

PU: bw x 2, bodybuilder style - chest getting ever closer to the bar, not sure if my grip is wide enough because I can't get my grip any wider use the high bar I usually use - might be time to move this to the bar on the power rack.

DL: 275 x 3 singles on short rest, rest, 2 singles on little rest

Monday, February 6, 2017


Just breathing walks and stretches for Sat/Sun - lots of rehearsals

Today, Monday:

StC x 1, tried to keep pike position throughout, slow back around to L-sit

SW: 32 kg x 5's on the :45, rf - only 4 sets, feeling very tired from my weekend, this helped get my blood flowing.  20 total


SW: 32 kg: 7L, 7R, 5L, 5R, 5L, 7R, 7L, 5R, 48 here, 68 total for the day

Dear Abbies feel tired from swings, probably not ideal to swing before 1A1LPU

1A1LPU @ 22" (bench + 4" box): 1L/R, 1L/R, 2L/R - these are definitely getting better.

MP: 20 kg x 5L/R

DL: On new Okie DL bar (!): 275 x 2 touch-n-go, 275 x 2 singles w/ reset at the bottom

Enough for me and how tired I am overall.

Friday, February 3, 2017


Yesterday, Thursday: easy day, just some light bent presses for t-spine mobility

Today, Friday:


SW: 24 kg x 20L, 20R - total 40


GU: bw, the 16 kg to hand x 1L/R, 1L/R

1A1LPU @ 22": 3L/R, 1L/1R/1L/1R

C&P: 24 kg x 3L, 3R - left felt stronger today.

PU: bw + 16 kg, 3 reps, focus on control and not tweaking neck, didn't get quite as high but still plenty high enough.

DL: 5 singles @ 275.  Okie bar arrived but can't get it completely unwrapped in time to lift and teach, so we'll use it next time.