Thursday, December 12, 2019

GU, SN

Yesterday, Wednesday - short walk but no exercise, tired from Mon/Tue and also pretty busy

Today, Thursday:

GU: 10 kg x 2 alternating singles, right side weight up first. Ugh but getting better, and 10 kg is heavier than 8 kg so we're progressing. Still very shaky overhead at lockout, due, I believe, to the position being the end of my ROM.

long walk of about an hour.

SN:

00:00 16 kg x 10, 10 R
03:30 x 10, 10 L

07:00 x 16 kg x 10 R, 20 kg x 10 R
10:30 x 16 kg x 10 L, 20 kg x 10 L

14:00 - as with 0:00 series

Total 120 reps, 20 reps @ 20 kg


Tuesday, December 10, 2019

GU, MP, DL

Today, Tuesday

walk

GU: 8 kg x 2 alternating singles, rf

GU: 10 kg x 2 alternating singles, rf - really didn't feel much different than 8 kg

C&P: 20 kg x 1-2-3 on 8:00 x 4 (at 0:00, 8:00, 16:00, and 24:00) as:

on 0:00 - 1L/R
on 1:00 - 2L/R
on 3:00 - 3L/R

Second ladder, switched sides w/o putting bell down.
Right side is slower than left.

For the last ladder, focused on more up and less out to the side, especially on the right side, and that eliminated a click in my right shoulder

Directions for this sort of timing are:

Start at 0, lift rung of 1, wait until elapsed time is 0+1 1:00
start at 1:00, lift rung of 2, wait until elapsed time is 1+2 = 3:00
start at 3:00, lift rung of 3, wait until elapsed time is 3+3 = 6:00

==> Lifting took ~4, start next ladder at 8:00 elapsed - this if ladders to 3

start at 6:00, lift rung of 4, wait until elapsed time is 6+4 = 10:00

==> Lifting took ~7:00, start next ladder at 14:00 (or 15:00) - this if ladders to 4

start at 10:00, lift rung of 5

==> Lifting took ~11:00, start next ladder at 22:00 (or 20:00 or 25:00) - this if ladders to 5

DL: 110 kg x 6 singles, starting r/u and alternating, somewhat controlled negative, in 4:30 elapsed

Monday, December 9, 2019

GU, SN

No lifting Saturday or Sunday. Busy weekend.

Today, Monday:

walk

GU: 8 kg x 2 alternating singles. Improving.

SN: 16 kg, Q&D format, 160 total reps, a recent PR. Getting stronger and these are getting easier.

The loose plan is sometimes 3 strength days, Mon/Wed/Fri, and 2 ballistics day, Tue/Thu, which is what I did last week, or the opposite, which will be this week. Tentatively the week's SN will be 160 (today), 120 (Wed) and 80 (Fri).

Friday, December 6, 2019

GU

Today, Friday

walk

GU: 8 kg x 4 alternating singles, starting with right arm up. Took a bit of break between 3rd and 4th.

Thursday, December 5, 2019

GU, SN

Today, Thursday

GU: 8 kg x 1R, 1L, only to position after sweep, spend some time there.

SN: 16 kg, Q&D, sorta: 6 series, starting left, of 10+10, outside on porch - cold, windy, hands sorta numb

Wednesday, December 4, 2019

GU, MP, DL

Wednesday

GU: 8 kg x 3 alternating singles. Getting better

MP: 20 kg x 1-2-3, 1-2-3 - we'll call this medium day

DL: 110 kg x 4 alternating singles starting r/u, much quicker than two days ago.

Tuesday, December 3, 2019

GU, SN

Tuesday

GU x 1 each way, x 1 each way, switch which side went first. Tried rolling over leg, not good because back foot is straight.

SN: 16 kg, 5's alternating hands on the :30 for 5 min, total 50 reps. After SN yesterday, this was enough.