Saturday, February 27, 2016

Light Press Day

Walk

18 kg - first time 3 sessions in a week, so using 18 kg today

1, 2, 3 ladder w/o putting bell down, break, 7 each side, done for today


Friday, February 26, 2016

Variety - odd presses, odd pulls

Friday - Variety

6 kg: press to front x 6L, 6R.  4 each straight out, 1 a little low, 1 a little high

25 lb. bar, press to front x 1, 1 - tough

assisted 1-arm chinup.  32 kg bell, stood on high box, just worked lockout, 1 rep per side.  Not trying to get these in terms of strength but rather trying to get left side to "kick in" in the right way, and some serious progress on this today as I got it on the left side for the first time.

Set up the rings to do chest-facing-ceiling rows to work on eventually being able to do bodybuilder-style pullups.  Start in plank, feet on ground, head maybe 1 foot off the ground.  Did 2-3 reps, rest, repeat.

all right side first:

bw: windmill x 2, bent press x 2

4 kg: windmill x 3, bent press x 3

8 kg: windmill x 1, bent press x 1 - these are helping t-spine, especially when rotating to the left.



Thursday, February 25, 2016

Press, DL, Wheel

Thursday

Walk

Need 30 presses for medium day today

20: 5 + 1 CU @ bw + 16 kg - CU feels weird, need to get used to this again

24: 2 + 1 PU @ same

20: 4 + 1 CU @ same

20: 3 + 2 CU @ same

20: 4 + 2 PU @ same

20: 5 + 1 PU @ same

20: 4 + 2 CU @ same

20: 3 (no pu/cu) = total = 30 reps

1-1/2 hour teaching

DL: 275, narrow sumo, double overhand

00:00 - 3 singles w/ reset at bottom

02:00 - 3 singles w/ reset at bottom

04:00 - 2 singles w/ reset at bottom

2 days ago did 9 singles in this format but the first 2 sets were @ 255, so this is good progress.


WHEEL: standing, 4th step, just 1 today - tired

Wednesday, February 24, 2016

Very Light Windmill and Bent Press

Only a few minutes for "variety" type exercise.

6 kg bell, right hand overhead, windmill x 3, bent press x 3.  Purpose was to get into the hip hinge well before the bent press.

Repeat w/ left side.

Multiple reps per side better facilitate increasing the range of motion.

A very useful, productive 2 minutes or so.


Tuesday, February 23, 2016

Press, DL, Wheel

Saturday: Taught Flexible Steel Level I Instructor cert in NYC

Sunday: church, bass lesson

Monday - walk 3 mi

Today, Tuesday, walk 2 mi.

Need 38 presses

20 kg on mil press, superset first two "ladders" w/ PU @ bw+16 kg on alternating feet for a single

20: 3, 2, 4, 3 = 12 presses
6 kg: press to front x 5R/L

20: 5, 2, 4, 3 = 14, total 26
6 kg: press to front x 5L/R

Stop PU superset - 8 is enough for the first day of these

20: 3, 2, 4, 3 = 12 presses, total 38
6 kg: press to front x 8L/R - held slightly higher, abs are working here


DL: narrow sumo, double overhand

00:00 - 255 x 3 singles w/ reset at bottom (:30 to lift, 1:00 rest)
01:30 - same (finish at 2:00)

bar to 275

07:00 - 275 x 3 singles w/ reset at bottom

Thought about doing more, but this is a good bit more than last time so we'll stop here.  Performance felt 100% on all lifts, experimenting in press and here with getting lower t-spine into a slightly different place, slightly turned to the right compared to my old usual, and I think the new usual is actually what's straight.

WHEEL:  standing, 4th step x 2, 2 - took video of first set, not bad.





Thursday, February 18, 2016

Press, DL

Yesterday, walk

Today, Thursday:

walk

10 kg - bent press, lf, 2 each side.  Need to do windmills first, I think, to get better into my hip on the left side

20 kg: shadow swings, 5L, 5R, 5L, 5R - on the :20 so about equal work and rest.

20: mil press, 1, 2, 6, 3, 5, 4, 5 (26 so far - will be 30 for medium or >=38 for heavy), 4 = 30 total, and I'm running out of time, and I have a big weekend coming up, so we'll call it Medium

DL: narrow sumo, 255 lbs., double overhand grip, 6 singles on the :45, focus on keeping bar close, weight back, staying tight.  Felt like 225, not 255.

Tuesday, February 16, 2016

Press, DL, Wheel

Sunday, after church and before drive to Philly:

DL: narrow sumo, double overhand: 225 x 3 singles, 255 x 3 singles.  Focus on upright torso and keep bar close - did this better w lighter of the two weights

Monday - walk around some

Tuesday - drive home, then

standing press to front: 4kg x 3 r/f, 6 kg x 3 r/l

20 kg: swing: 5L+5R
20 kg: swing: 10R
20 kg: swing: 10L

20 kg: mil press, lf: 4 x (3-5) plus 24 kg x 1, 1 = 34 reps, equivalent to 1 x 1-2-3-4 plus 4 x 1-2-3

Next time, 30 reps for 'other' (medium) day.  Keep 30 reps medium, work up to 50 reps on heavy day

DL: 255 lbs., narrow-ish sumo, double overhand, singles on short rest: 5 - slightly wider stance, focus on weight on heels and upright torso.  Haven't done more than 3 in a row in a while, will try to build on this going forward.

WHEEL: 4th step, 2 - haven't done these in a while.

Friday, February 12, 2016

Press, DL

walk

10 kg - windmill right, bent press right, windmill left, bent press left.  First windmill or bent press on either side, it seems, causes all sorts of snap, crackle, and pop in my back.  Thought windmills might not but they do.

20: mil press, lf, 2, 4, 3, 4, 2, 4, 4 - 23 total, only did 24 Wed, so we'll call this Medium and aim for more next week

DL: 295 today (up 10 from Wed), double overhand, narrow sumo, singles w/ reset at bottom: 2, 1 - it's 6:30 PM, I'm tired and hungry, enough for today

Thursday, February 11, 2016

Press, DL

End of Ridgewood Jamboree over the weekend, plus church Sunday, very tired last few days but mostly recovered today.

Monday, did a few 10 kg bent presses each side

Tuesday, walked only

Today, Wednesday, walked.

20 kg: 1-arm swing, switched every two reps, didn't count, maybe 10-20 altogether

20: mil press, lf, 2 x 2-3-5, 4 = total 24, same as 4 x 1-2-3

DL: narrow sumo, double overhand, 285. Today, singles with reset but not letting go of bar at bottom, thus harder than touch-n-go: 2, 3 - excellent!

Friday, February 5, 2016

Finish 18 kg ROP, DL

Yesterday, a couple of short walks on errand, and played another show.

Today, Friday:

18: mil press, ladders of 5-6-7.  Experimenting with breath holding through multiple reps with this light weight for a Buteyko kind of effect.  Interesting, feels like Buteyko practice.

5-6-7 total = 18
5-6-7 total = 36
5-6-7 total = 54
5-8-8 total = 75 - ROP finished w/ 18 kg - 12 sets instead of 25

DL: narrow sumo, 285, double overhand, 3, 3 touch-n-go

Wednesday, February 3, 2016

Light Press/DL

Been over-the-top busy with Jamboree.

Managed a seated breathing today, 60-sec warmup, then 76, 85, 95, 107

18: mil press, lf, 9, 8, 7 - very short on time, so it's a Light Day, I guess, but those are high-rep sets and that's a good indication of where my pressing is at.

DL:  narrow sumo, double overhand, 285 x 1, 2 - also enough for today.