Week 5, Day 4, 24kg C&P 2x(1-2-3), 28kg PU, Incline BP 110 x 5, Frog DL 260 x 5, 32 kg 1-leg DL, 28 kg swing

warmup - cossack stretch sequence, walk, tried the swing-your-arms Chinese warmup, really hits the arthritis in the left shoulder today - banged it 3 times in pretty rapid succession, decided that enough was enough of that movement today

24 kg C&P and 28 kg PU

1-2-3 w/o putting bell down,

rest 1:00,

PU w/ 28 kg on left foot x 1 - felt weak, might try these a second day

rest 10:00

1-2-3 - way better than the first - better cleans and better presses.  Timed, took 1:25 from bell on ground to bell back on ground.  Best volume on this yet (in current cycle, of course, have done 5 x 1-2-3-4-5 before)

rest 1:00


PU w/ 28 kg on right foot x 1 - could have gotten a second

Incline BP:

bar x 8

95 x 3

110 x 5 - really solid including good pauses

Decided to try one angle steeper, which is all my bench will do and it pretty much a vertical seatback  Also decided to take some weight off the bar for this experiment, so

95 x 3 - ugh, same sticking point as a standing barbell mil press, will have to ask Marty at some point but, for now, going back to the lower bench angle for the rest of this cycle

Frog DL: 

225 x 2

260 x 5 - starting to notice the weight, grip also more fatigued after pullups.

32 kg - 1-leg contralateral DL, 2 alternating singles - same volume as last time but much more solid, also first time doing these 2x in one week, will try to keep on both DL days.

28 kg - 1-arm swing, 10L + 10R in :35 - form improving

Onward and Upward