DL (P2, W4, D3)

warmup with short walk early

SW: 24 kg x 5L, 5R, 5L, 5R on the :60 - noticing I need to keep right shoulder packed

DL:

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

or better, low endurance for a given RM

125 = 78% (3-5, 4)

130 = 81% (2-4, 3)

140 = 88%( 2-3, 2)

150 = 94% (1-2, 1)

3 x 125, 5 x 130, 3 x 140, 1 x 150

changing, because I'm tired, to

3 x 125, 5 x 130, 4 x 140

changing again to

3 x 125, 3 x 130, 5 x 140

125 x 3, narrow sumo, double over

130 x 3, narrow sumo, double over

140 x 2, narrow sumo, l/u

140 x 4, narrow sumo, l/u - was originally 130 x 2 and 140 x 2 but 140 x 4 is quite doable

Variety

Walk

several bar hangs, emphasis on both opening the shoulder angle and relaxing the shoulders as much as possible, goals that somewhat conflict but I'm trying.

Later, some shoulder dislocates with a stick.

Later, a very nice Q&D style short session:

00 - SN 5L, 18 kg

01 - SN 5R

02 - SN 5L

03 - SN 5R

repeat starting at 05:00

repeat schedule at 10:00 but with 24 kg swings

DL (P2, W4, D2)

Rings: StC + partial FL x 1

MP: bar, stretch at top

Shoulder "dislocate" stretch with a stick

Rings: StC + partial FL x 1

MP: bar, stretch at top

NB: for rings, not doing anything fancy like stretching hamstrings or trying to L-sit on the way up, just curl up, get a decently low StC, then come back and hold a closer-to-parallel FL.

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

Still feeling a bit overtrain on the DL, so everything in low reps today

NL = 18

5 x 125,  8 x 130, 4 x 140, 1 x 150 as

2 x 125, conventional, r/u

3 x 125, conventional, l/u

3 x 130, conventional, r/u

2 x 140, conventional, l/u

1 x 150, conventional, l/u - better than on Monday

2 x 140, conventional, l/u

5 x 130, conventional, l/u

Recovering from my overtraining and undersleeping - had naps each of the last two days, feeling much better.

DL (P2, W4, D1)

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

NL = 22 - adjusted to 23

6 x 125, 10 x 130, 5 x 140, 2 x 150

as

6 x 125

4 x 130

3 x 140

1 x 150

3 x 130

2 x 140

1 x 150

3 x 130

NL = 18

5 x 125,  8 x 130, 4 x 140, 1 x 150

NL = 13 - adjusted to 12

3 x 125, 5 x 130, 3 x 140, 1 x 150 - if 2nd set of 2 x 150 on day #1, skip 1 x 150 NL becomes 11

Variety

Today, Saturday

Cossack sequence ending w/ 2 WM each side w/ 4 kg, right side first.

Then WM x 2 again, right side first

2 singles of bottoms-up ring dip on low rings, standing on 4" box: press up, hold, lower

Also low rings: Archer PU L-Sit, up, r out, l out, r out, l out, brief holds at each, and lower

DL (P2, W3, D3)

After a PR press on Tuesday, taking a little time off from pressing.

Today, Friday:

Buteyko walk - haven't done one in a while, ended by jogging a couple of blocks.

Day 3 = NL = 21

Been doing higher reps w/ 125 kg, so let's change that up for today

125 x 15, 4 x 130, 2 x 140 as

125 x 3, narrow sumo, double overhand

130 x 4, narrow sumo, r/u

125 x 3, narrow sumo, l/u

140 x 2, narrow sumo, l/u

* Planned 125 x 3, 3, 3 but running out of time, so did:

125 x 5, conventional, l/u
125 x 4, conventional, r/u

DL (P2, W3, D2)

warmup -

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress.  Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.


Day 2 of P2, W3) NL = 27

125 x 19, 5 x 130, 3 x 140 as

125 x 7, narrow sumo, l/u

130 x 3, conventional, r/u

140 x 3, conventional, l/u

125 x 6, conventional, r/u

130 x 2, conventional, double over - grip not great, but sufficient

125 x 6, narrow sumo, l/u