Saturday, July 30, 2016

Press, PU, DL

Saturday - walk, then

MP: 20 kg x 3

PU @ bw + 20 kg x 2
PU @ bw + 15 lb dumbbell x 4

MP: 24 kg x 2, 20 kg x 6

PU @ bw + 20 kg x 1

MP: 24 kg x 2, 20 kg x 2

DL:

225 x 2

Planned 5's @ 255 and 3's @ 275 but that felt like too much, so

255 x 3, 277 (5 kg plates) x 2
255 x 3, 277 x 2
255 x 3, 277 x 1, 1
255 x 4

That's a lot of deadlifts for me!

A few presses, more walking.

Thursday

Walk 2 mi - hot outside!

mil press, 20 kg x 5, 24 kg x 2, 20 kg x 4 (planned 3 but it felt _so_ easy)

Swing: 20 + 20 (double swing) x 5 - just for fun

Friday - no lifting, just walk and stretch.

Thursday, July 28, 2016

Press, PU, DL a la PlanStrong

Walk 2 mi

Mil Press superset w/ PU @ bw + 20 kg

20 kg mp= 4, PU=2
24 kg mp=1, PU = 2
20 kg mp= 6, PU=2
24 kg mp=2, PU = 2


DL: conventional, double overhand, light touch-and-go

245 x 5
265 x 2
245 x 5
265 x 2



Tuesday, July 26, 2016

A few presses

After being away for yet another week with no lifting, just some walking and _way_ too much sitting, today, Tuesday:

Walk 2 mi

20 kg: mil press, GTG style just to get back into the swing of things: 2 L/R, 4 L/R

Busy teaching day - that will do it for me for today.

Tuesday, July 19, 2016

Prague, CZ - Press, PU, DL, Home: the same

Previous post was a Friday workout in Israel.

On Sunday, flew to Prague, and lots of walking all week in Prague.

On Friday - thus one week after the previous workout - at Pavel Macek's gym:

20 kg kettlebell: mil press 6L/6R, superset pull-up x 2 @ bw + 20 kg on left foot
20 kg kettlebell: mil press 8L/8R, superset pull-up x 1 @ bw + 20 kg on right foot

Deadlift today was based on simple math - middle digit of weight + reps = 5. All double overhand grip. All light touch-and-go (slow, controlled negative) except the final single.

100 kg (220 lb) x 5 narrow sumo
110 kg (242 lb) x 4 conventional
120 kg (264 lb) x 3
130 kg (284 lb) x 2
140 kg (308 lb) x 1

Saturday - co-led Flexible Steel workshop with Pavel Macek

Sunday - all day flying home

Monday - taught most of the day, little else.

Today, Tuesday:

Walk 2 mi

20: MP, lf, 6, 7 - forgot to superset PU after first set but did 2 PU @ bw + 20 kg on left foot after second set

DL: 260 was on the bar and time was short, so 260 x 3 conventional, light t-n-g

I am still plenty tired and jet-lagged, that will do for now.


Friday, July 8, 2016

DL, PU

Still in Israel, went to the same gym again:

DL: 110 kg x 5 narrow sumo, light touch-n-go

PU:  bw + 14 kg dumbbell between feet

DL: 120 kg x 5, conventional, light touch-n-go

PU: bw + 35 kg dumbbell between feet

NB: PU were chin-up grip and less than full ROM because of the bar set, and also because I couldn't get full height on the second, heavier one.


Monday, July 4, 2016

Press, DL

After lots of travel, too much sitting, not enough walking, and no weights, finally got to some exercise today:

Walk about 1 km with my wife

Lots of stretching including splits

24 kg: mil press, of, 2, 1

Then walked across the street to the Olympia gym in Haifa, Israel, and met Oron, an IKFF level 2 trainer/coach, who runs this personal, well-equipped facility.  I did two sets of deadlifts: 110 kg x 5, and 120 kg x 5, both double overhand, both very light touch-and-go.

Now for more driving and more sitting. :(