Taught a Flexible Steel workshop yesterday, and didn't get dinner afterwards until too late, and feeling less than 100% today.

Press:

24 kg x 2, 3, 4

22.27 kg x 4, 5, 6, 4

and that's it.

## Monday, October 31, 2016

## Saturday, October 29, 2016

### DDD #39

Saturday

Some variety - cleaned a 36 kg for a triple each side while moving bells and cleaning the gym

DDD #39

275 x 5 singles on about 1-2 min

Planned Sunday off to teach a workshop and Monday off, then lift Tue/Wed, Thu off, Friday 340 lbs or 92% for Day #42

Some variety - cleaned a 36 kg for a triple each side while moving bells and cleaning the gym

DDD #39

275 x 5 singles on about 1-2 min

Planned Sunday off to teach a workshop and Monday off, then lift Tue/Wed, Thu off, Friday 340 lbs or 92% for Day #42

## Friday, October 28, 2016

### Swing, Press, 1-leg and Conventional DL

Friday

Walk

Swing

Walk

Swing

Swing, 10's OTM:

40 kg x 2h, 28 kg L, 28 kg R

Long (5 min) rest

40 kg x 2h, 28 kg L, 28 kg R (repeat of above, better lockouts was the focus)

Haven't done swings in a while, this is fine for today, 60 total

Later:

2-bell, 1-leg DL: 2 x 24 kg x 2L, 2R t-n-g

Press: 22.27 kg x 4, 24 kg x 3

2-bell, 1-leg DL: 2 x 28 kg x 2L, 2R t-n-g - about my limit, should practice this weight for a while.

Press: 22.27 kg x 4, 24 kg x 3, 22.27 kg x 5

DL: DDD #38

275 x 5 w/ one breath reset at the bottom.

275 x 5 w/ one breath reset at the bottom.

My wife observed that the 4th and 5th reps, my hips were higher before the bar came off the ground, and she's right, and that's why I shouldn't do 5's like this, but doubles and triples are OK.

## Thursday, October 27, 2016

### Press, DL

Thursday

Press

22.27 kg x 4, 24 kg x 4, 28 kg x 1

22.27 kg x 4

DDD - day #37

Tried some 2h, 1-leg barbell DL w/ 135 lbs. - no go but interesting, will try lighter next time.

275 x 5 singles

Press

22.27 kg x 4, 24 kg x 4, 28 kg x 1

22.27 kg x 4

DDD - day #37

Tried some 2h, 1-leg barbell DL w/ 135 lbs. - no go but interesting, will try lighter next time.

275 x 5 singles

## Wednesday, October 26, 2016

### Press, DL

Wednesday - very cold, also feeling totally out of food/calories, skipped breathing walk, lifted before any outside time

Press:

22.27 kg x 3

( 22.27 kg x 4, 24 kg x 2 ) x 1

22.27 kg x 3

DL - DDD #36

Straddle: 225 x 1 each way

Conventional: 275 x 5 singles

Press:

22.27 kg x 3

( 22.27 kg x 4, 24 kg x 2 ) x 1

22.27 kg x 3

DL - DDD #36

Straddle: 225 x 1 each way

Conventional: 275 x 5 singles

### Variety

Tuesday

Raked some leaves

Windmills with 4 kg and 6 kg

Bent Presses with 8 kg - completely rude to everything that's tight in my right upper back and shoulder. Should do these a little more often

Raked some leaves

Windmills with 4 kg and 6 kg

Bent Presses with 8 kg - completely rude to everything that's tight in my right upper back and shoulder. Should do these a little more often

## Monday, October 24, 2016

### Press, DL DDD Day 35

Sunday - walk

Monday, today:

walk

Monday, today:

walk

Press:

( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2

24 kg x 2

22.27 kg x 3, 5, 3

DL - DDD Day #35, planned 320 x 5 singles

275 x 1 double overhand

300 x 1 double overhand - used 2-1/2 lb. plates, shame on me :)

320 x 4 singles - first two right under, last two right over

used 2-1/2 lb. plates again, shame on me again. :)

## Saturday, October 22, 2016

### DDD #34

DDD #34

Lifted a little after 6 PM, unusually late, but 275 isn't that heavy any more, so it was fine. 5 singles OTM or so, probably less.

Will do 320 lbs. on Monday for day #35, looking forward to it.

Ate a lot today, feels good, and looking forward to eating some more soon!

-S-

Lifted a little after 6 PM, unusually late, but 275 isn't that heavy any more, so it was fine. 5 singles OTM or so, probably less.

Will do 320 lbs. on Monday for day #35, looking forward to it.

Ate a lot today, feels good, and looking forward to eating some more soon!

-S-

## Friday, October 21, 2016

### Swing, Press, DL

Felt tired on Wednesday, and because I had to play for a few hours in the evening, decided not to deadlift

Come Thursday, felt completely wiped out and fortunately had a quiet daytime schedule, so just walked, no lifting

Friday:

Swing:

28 kg x 10L, 10R, then 40 kg x 10 2h

Rest a couple of minutes then repeat, total 60 swings

Press:

24 kg x 3

DDD #33 (last friday was 30, Mon=31, Tue=32, off Wed/Thu)

275 x 5 - simple, walked away each time to try to keep the CNS fatigue down but still did them on less than 1:00 each.

Come Thursday, felt completely wiped out and fortunately had a quiet daytime schedule, so just walked, no lifting

Friday:

Swing:

28 kg x 10L, 10R, then 40 kg x 10 2h

Rest a couple of minutes then repeat, total 60 swings

Press:

24 kg x 3

DDD #33 (last friday was 30, Mon=31, Tue=32, off Wed/Thu)

275 x 5 - simple, walked away each time to try to keep the CNS fatigue down but still did them on less than 1:00 each.

## Tuesday, October 18, 2016

### Swing, DL

Tuesday:

walk, stretch a bit

Swing: 40 kg x 10

Later

DL:

straddle 265 x 1 each way

Conventional

285 x 1, 1 - reset at bottm

285 x 1

285 x 1

walk, stretch a bit

Swing: 40 kg x 10

Later

DL:

straddle 265 x 1 each way

Conventional

285 x 1, 1 - reset at bottm

285 x 1

285 x 1

## Monday, October 17, 2016

### No press, but swing, PU, and DL

Take a backoff week from pressing, mostly no pressing at all.

Today, Monday

Swing: 28 kg x 4 sets of 10 1h, left first, OTM.

No presses, but let's do a pullup: bw + 18 kg on right foot x 2, on left foot x 2

DDD #31 today

Conventional:

265 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

Today, Monday

Swing: 28 kg x 4 sets of 10 1h, left first, OTM.

No presses, but let's do a pullup: bw + 18 kg on right foot x 2, on left foot x 2

DDD #31 today

Conventional:

265 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom - didn't feel quite as fresh but still pretty good

Really getting a nice push off the bottom, keeping the bar close, hips are starting lower.

-S-

Really getting a nice push off the bottom, keeping the bar close, hips are starting lower.

-S-

## Friday, October 14, 2016

### Press Test Day, DL

Yesterday, Thursday, just walk and stretch a little. Got to mid-afternoon and the choice was between exercising and taking a nap - I choose the nap.

Today, Friday:

Press:

21.14 kg x 3

24 kg x 1

Decided to go for multiple singles on a few minutes rest - don't think I have a double in me unless my life depended on it, which it does not.

28 kg x 5 singles on about 3-4 min rest between - this is a PR volume in a single session

DDD #30 (next biggie at day 35)

Straddle - 245 x 5 each way t-n-g

Conventional - 275 x 5, reset at bottom, all done in a minute or so total

Today, Friday:

Press:

21.14 kg x 3

24 kg x 1

Decided to go for multiple singles on a few minutes rest - don't think I have a double in me unless my life depended on it, which it does not.

28 kg x 5 singles on about 3-4 min rest between - this is a PR volume in a single session

DDD #30 (next biggie at day 35)

Straddle - 245 x 5 each way t-n-g

Conventional - 275 x 5, reset at bottom, all done in a minute or so total

## Wednesday, October 12, 2016

### Press, DL

AM - walk

PM: Press

( 21.14 kg x 3, 24 kg x 2 ) x 3 = 15

DL: 265 x 3 as a set w/ reset at bottom, rest 1:00, 2 the same way

PM: Press

( 21.14 kg x 3, 24 kg x 2 ) x 3 = 15

DL: 265 x 3 as a set w/ reset at bottom, rest 1:00, 2 the same way

## Tuesday, October 11, 2016

### DL

Tuesday:

AM: no grocery store walk today, too busy

Swing:

24 kg x 25R, 25L on the 3:00

PM:

DL:

275 on the bar

Hack DL x 1

Straddle DL x 3 each way, light t-n-g

Conventional

275 x 1, 1

285 x 1, 1

275 x 1, 1

Lots of DL today, feels good, nice variety: hack, straddle, and two slightly different weights on regular.

AM: no grocery store walk today, too busy

Swing:

24 kg x 25R, 25L on the 3:00

PM:

DL:

275 on the bar

Hack DL x 1

Straddle DL x 3 each way, light t-n-g

Conventional

275 x 1, 1

285 x 1, 1

275 x 1, 1

Lots of DL today, feels good, nice variety: hack, straddle, and two slightly different weights on regular.

## Monday, October 10, 2016

### Press, DL DDD #28

Still getting over what I had last week

Mon

Mon

Press:

21.14 kg x 4

24 kg x 2

21.14 x 5

24 kg x 3

21.14 kg

24 kg x 2

Today - DL - DDD #28

Straddle: 245 x 1 each way

Conventional:

275 x 2 singles, double overhand

300 x 5 singles - first 2: right under, last 3: left under

300 was surprisingly easy and moved pretty quickly. Focus on pushing into my left heel - first time trying that, after noticing how I tend to stand with forward weight distribution on that foot, and I like very much how it feels.

Should do some swings tomorrow.

## Saturday, October 8, 2016

### DL

DL:

straddle 265 x 3 t-n-g each way

conventional 275 x 5 singles, some reset at the bottom, some stand up between.

straddle 265 x 3 t-n-g each way

conventional 275 x 5 singles, some reset at the bottom, some stand up between.

## Friday, October 7, 2016

### Press, DL

Didn't feel great Wednesday evening, cancelled all my lessons for Thursday because I had a fever, but slept well last night and will lift again today.

Friday:

21.14 x 3

24 x 2

28 x 1

repeat above

24 x 4

21.14 x 3

DL: 265 x 5 singles

Friday:

21.14 x 3

24 x 2

28 x 1

repeat above

24 x 4

21.14 x 3

DL: 265 x 5 singles

ress:

Friday Σ 21

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

Press:

Friday Σ 21

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

## Wednesday, October 5, 2016

### Press, DL

Shorter walk, seem to have a bit of a cold

Press:

21.14 x 3

24 x 2

28 x 1

21.14 x 3

24 x 2

28 x 1

24 x 4

21.14 x 3 (19)

DL:

245 - straddle x 3 t-n-g each way

287 (some kilo plates) x 5 singles - just experimenting with going a little heavier some days, will try 265 tomorrow

Press:

21.14 x 3

24 x 2

28 x 1

21.14 x 3

24 x 2

28 x 1

24 x 4

21.14 x 3 (19)

DL:

245 - straddle x 3 t-n-g each way

287 (some kilo plates) x 5 singles - just experimenting with going a little heavier some days, will try 265 tomorrow

## Tuesday, October 4, 2016

### Swing, Press, DL

Sat - tired, walked, no lifting, took a nap

Sun - did a few swings before driving to PA

Mon - drive home from PA

Tue - AM swings:

21.14 kg x 10L, 10R

24 kg x 10L, 10R

28 kg x 15L, 15R

OTM for lighter weights, longer for 28 kg.

PM:

5 concentric-only pistols on 2 porch steps, alternating singles

Press:

21.14 x 3

24 x 2

28 x 1

21.14 x 3

24 x 2

28 x 1

24 x 3

21.14 x 5

24 x 3, 4

DL:

straddle - 225 x 1 each way, 245 x 5 touch-n-go each way

conventional - 275 x 5 singles - had a really good starting push from the straddles

Sun - did a few swings before driving to PA

Mon - drive home from PA

Tue - AM swings:

21.14 kg x 10L, 10R

24 kg x 10L, 10R

28 kg x 15L, 15R

OTM for lighter weights, longer for 28 kg.

PM:

5 concentric-only pistols on 2 porch steps, alternating singles

Press:

21.14 x 3

24 x 2

28 x 1

21.14 x 3

24 x 2

28 x 1

24 x 3

21.14 x 5

24 x 3, 4

DL:

straddle - 225 x 1 each way, 245 x 5 touch-n-go each way

conventional - 275 x 5 singles - had a really good starting push from the straddles

conventional - 275 x 5 singles - had a really good starting push from the straddles

conventional - 275 x 5 singles - had a really good starting push from the straddles

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