Friday, September 23, 2016

Swings, Press, DL

Friday

Swing:

24 kg, 10's on the minute starting left, still working on form, total 100 reps

Later, Press:

21.14 kg x 5, 6, 5

DL: 275 again, 1 straddle each way in the usual way (left rear first), plus 5 singles all standing at the bar so short rests




Press, DL

Yesterday, Thursday

Press:
21.14 x 3
24 x 2
28 x 1 (6)

That was good - let's do it again.

21.14 x 3
24 x 2
28 x 1 (12)

DL: 275 x 5 singles, once every 2-3 minutes

Left hip was sore this morning, still a bit off somehow

Wednesday, September 21, 2016

Swing, Press, DL

walk

stretch (cossack sequence + wm)

Swing:
24 kg: 16L, 16R, 10L, 10R all on short-ish (:30-45) rest, focus on keeping shoulder back at apex/lockout

Press:

21.14 kg x 3, 4, 5, 6
24 kg x 2

DL: 275, straddle 1 each way but started with left front today, then 5 singles conventional double overhand, as usual


Tuesday, September 20, 2016

Swing, Press, DL

AM

swing, rest 1:00 between sets

24 kg x 10L+10R (as a single set, switch on the fly)

24 kg x 10L+10R (as a single set, switch on the fly)

40 kg x 2h x 15

Total 65 swings, will press and DL later

Later:

Press:
28 x fail - midsection not doing its job, lats neither, a bit tired from swings, I think.
24 x 1
28 x 1, 1
24 x 1, 2, 3 (9) - this is going to be enough for today, will add another tomorrow.

DL: 275 lbs., straddle x 1 each way, 5 singles conventional - getting easier and easier.

Press, DL

Sunday - exhausted after church, walk, then 2-hour nap

Monday, yesterday

warmup = 1-leg contralateral DL x 24 kg x double each way

MP:

21.14 kg x 3 (3)
24 kg x 2 (5)
28 kg x 1 (6)
24 kg x 3 (9)
28 kg x 1 (10) - held overhead, did a partial windmill
24 kg x 2, 3, 4 (19)
21.14 kg x 3 (22)

DL:


275 straddle x 1 each way, 5 singles x conventional as usual, Day #15 of DDD

Saturday, September 17, 2016

Saturday: Swings

Haven't done enough swings this week:

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

Did these on the :60, but that was a little too quick for today.  I was definitely more explosive, and I guess if I'm going to be that explosive, I am going to have to do fewer reps or take longer rests.  An interesting swing day.

An hour or two later,

40 kg x 2h x 10 - just because


Wed/Thu/Fri: Press, DL

Wednesday, September 14

24 kg x 2
28 kg x 1 - yes! (3)
24 x 3 (6)
21.14 x 5 (11)

24 x 3 (14)
21.14 x 4, 5 (23)

DL: DDD Day #12, 275 lb. x 5 singles, nice, controlled negatives, focus on being slow from knees to ground, 1:00 rest between


Thursday, September 15

24 kg x 4
21.14 kg x 4, 6 (14)

DL: same old thing, 275 x 5 singles - this time, stayed at bar, probably :30-:45 between reps.


Friday, September 16

21.14 x 5, 6
24 x 2
21.14 x 5

DL: Daily Dose Deadlift, Day #14:

275 x 1
295 x 1
315 x 4 singles, all double overhand - grip was really good for the first 2, not so great for the rest, especially left.

Decided to stop here. I could have done another, double overhand or gone to alternate grip, but I realized I've done 6 lifts at 75% or greater as opposed to my usual 5, so I'm going to start including more regular warm lifts and/or just doing 6 or 7 singles. 

I think I need at least a couple of warmup lifts every day, not to warm up but to keep the volume of lifts recommended by the program, which say 2-4 warmup lifts. I've done a couple of warmups sometimes, will do 7-9 total lifts every time going forward.