Thursday, August 17, 2017

Rings, DL

Monday - in Philly, walked a bit, worked pretty hard w/ Phil Scarito for an hour - WM, BP, 1APU, MP, DL, and rings

Yesterday, Tuesday, walking but no lifting - sore

Today, Wednesday

WM - bw

StC and Mantle Pullup on rings

DL: conventional, 95% tng, double overhand

295 x 2, 2, 2

Saturday, August 12, 2017


Yesterday, Friday, a few 1-arm pushups, walk, and a wfe bw-windmills

Today, Saturday

WM: bw x 3L/R

BP: bar x 3, 135 x 3, 3, 3 - haven't done in nearly 3 weeks

DL: trying a slightly lower grip, in the hooks of the fingers, still 95% tng

265 x 3

287 (kilo plates) x 2 - grip giving out

295 x 1 - double overhand and multi-rep sets may not be possible, except perhaps the first set, 1

Wednesday, August 9, 2017

WM, Rings, 1APU, MP, DL

Yesterday, Tuesday, just lots of walking

Today, Wednesday

some running at end of breathing walk, not bothering shins/calves as much, keeping steps small, and stretched hip flexors in the middle

WM: bw x 5L/R

Rings: StC x 5 w/ good feedback from Bronwen about symmetry and was able to match up a few things

1-leg DL: 28 kg x 3L/R, 1L/R - working on form, second set was better

1APU: 2L/R, 2L/R

24 kg x 1L/R
20 kg x 5L/R

WM: 10 kg x 5L/R - 12 kg next time

PU: archer, 1R/L w/o letting go of bar, don't like that, 1L/R starting from box/hang
PU: archer on rings - liked this a lot

DL:  conventional, 95% tng, double overhand

265 x 3, 3, 2 - experimenting with where to breath and how to stay tight after the first rep

Monday, August 7, 2017

WM, GS, 1-leg DL, Rings, MP, Archer PU, DL

Yesterday, Sunday, long walk

Interestingly, my resting pulse was below 50 for the first time in a while, not sure why but perhaps the few weighted carry session while on vacation.  Will try to work those in once or twice a week.

Today, Monday

Short run at end of breathing walk, focus on short steps and high cadence, which seems to minimize calf discomfort.

WM: bw x 3L/R
Goblet Squat: 24 kg x 3
1-leg DL: 24 kg x 3R/L (that's the foot, did contralateral)

Rings: StC x 3 - first time for 3 reps, also managed to point toes and keep knees straight for some of it, little L-Sit at the bottom of some, bit of front lever practice, etc.

24 kg, lf, x 1
20 kg, lf, x 10 - first time I've done 10 presses per side in a long time

WM: 10 kg x 4L/R - improving, will go for 5 reps next time, and then up to 12 kg

PU: archer, lf, 1, 1 - not so smooth, but a nice variation on a pullup, will keep doing these

DL: conventional, double overhand, 95% tng, and using slightly more turned-out stance I found last time

247 (225 lb. + 10 kg)  x 3, 3, 3

Friday, August 4, 2017

Rings, 1APU, MP, WM, DL

Yesterday - finished driving home, no lifting

Today, Friday, we begin a 3-week-ish prep period for the next DDD leading up to the WNPF World's on November 11 in Kissimmee, FL.

some partner swinging 10 and 12 kg bells w/ Bronwen

Rings: usual stuff

Dragon Flag x 2 - need to work up to 5 or so reps with this before doing a lot of ring levers, I think

1APU: on bench so about 17" high, lf, 1, 2 - Bronwen watched, said set of 2 looked very good on both sides.  Right shoulder was a little sore after set of 1, less so after set of 2

MP: 24 kg, lf, x 2, 4 - that's a recent PR, but form on right side still weird, with all the weight landing on my right foot or so it seems.  On the left side, I seem to be able to keep the weight better centered.

WM: 10 kg x 2L/R - again, right shoulder a little sore

PU: bw-only, bodybuilder style: ankles crossed, wide grip, attempt to pull chest to bar - got closer but still not able to touch.  hold at top.  3 reps in one set

DL: - haven't DL'ed in almost two weeks, so we'll start light

double overhand

225 x 3 - 95% tng, long (3-5 sec) pause at lockout, long (~2 sec) pause at bottom.  At top of first rep, tried turning feet out a little more and keeping that for the rest - felt good

225 x 3 - as above, started with slightly more turned out stance, could have done another rep

Could have done a lot more but we'll do more tomorrow

Tuesday, August 1, 2017

On the road w/ a 24 kg bell

On the road, 2nd week of vacation.  I have a 24 kg bell with me.

Most days in the first week, 60 swings, some StC if a playground was available, and presses in doubles and triple.

Today is Tuesday.

Yesterday, lf

press x 2, overhead walk 50 steps, rack walk 40 steps, farmers walk 50 steps, repeat on right side.

10 goblet squat - right shoulder felt a little funky


press x 3, overhead walk 50 steps, rack walk 50 steps, farmers walk 100 steps, repeat on right side.

10 goblet squats - made sure right shoulder was well aligned, 10 goblet squats, and it felt just fine.

Sunday, July 23, 2017


Yesterday, Saturday - lots of driving, some walking, no lifting

Today, Sunday

Rings: Stc x 1, FL hold

BP: 135 x 6, 4, 4 - on four days rest, happy with this, first time all 135, and we'll stay with this weight until we're getting three sets of 8 with it.

DL: 275, conventional, double over, 95% tng

x 2, 3 (added cue for feet and lats), 3