Saturday, August 12, 2017


Yesterday, Friday, a few 1-arm pushups, walk, and a wfe bw-windmills

Today, Saturday

WM: bw x 3L/R

BP: bar x 3, 135 x 3, 3, 3 - haven't done in nearly 3 weeks

DL: trying a slightly lower grip, in the hooks of the fingers, still 95% tng

265 x 3

287 (kilo plates) x 2 - grip giving out

295 x 1 - double overhand and multi-rep sets may not be possible, except perhaps the first set, 1

Wednesday, August 9, 2017

WM, Rings, 1APU, MP, DL

Yesterday, Tuesday, just lots of walking

Today, Wednesday

some running at end of breathing walk, not bothering shins/calves as much, keeping steps small, and stretched hip flexors in the middle

WM: bw x 5L/R

Rings: StC x 5 w/ good feedback from Bronwen about symmetry and was able to match up a few things

1-leg DL: 28 kg x 3L/R, 1L/R - working on form, second set was better

1APU: 2L/R, 2L/R

24 kg x 1L/R
20 kg x 5L/R

WM: 10 kg x 5L/R - 12 kg next time

PU: archer, 1R/L w/o letting go of bar, don't like that, 1L/R starting from box/hang
PU: archer on rings - liked this a lot

DL:  conventional, 95% tng, double overhand

265 x 3, 3, 2 - experimenting with where to breath and how to stay tight after the first rep

Monday, August 7, 2017

WM, GS, 1-leg DL, Rings, MP, Archer PU, DL

Yesterday, Sunday, long walk

Interestingly, my resting pulse was below 50 for the first time in a while, not sure why but perhaps the few weighted carry session while on vacation.  Will try to work those in once or twice a week.

Today, Monday

Short run at end of breathing walk, focus on short steps and high cadence, which seems to minimize calf discomfort.

WM: bw x 3L/R
Goblet Squat: 24 kg x 3
1-leg DL: 24 kg x 3R/L (that's the foot, did contralateral)

Rings: StC x 3 - first time for 3 reps, also managed to point toes and keep knees straight for some of it, little L-Sit at the bottom of some, bit of front lever practice, etc.

24 kg, lf, x 1
20 kg, lf, x 10 - first time I've done 10 presses per side in a long time

WM: 10 kg x 4L/R - improving, will go for 5 reps next time, and then up to 12 kg

PU: archer, lf, 1, 1 - not so smooth, but a nice variation on a pullup, will keep doing these

DL: conventional, double overhand, 95% tng, and using slightly more turned-out stance I found last time

247 (225 lb. + 10 kg)  x 3, 3, 3

Friday, August 4, 2017

Rings, 1APU, MP, WM, DL

Yesterday - finished driving home, no lifting

Today, Friday, we begin a 3-week-ish prep period for the next DDD leading up to the WNPF World's on November 11 in Kissimmee, FL.

some partner swinging 10 and 12 kg bells w/ Bronwen

Rings: usual stuff

Dragon Flag x 2 - need to work up to 5 or so reps with this before doing a lot of ring levers, I think

1APU: on bench so about 17" high, lf, 1, 2 - Bronwen watched, said set of 2 looked very good on both sides.  Right shoulder was a little sore after set of 1, less so after set of 2

MP: 24 kg, lf, x 2, 4 - that's a recent PR, but form on right side still weird, with all the weight landing on my right foot or so it seems.  On the left side, I seem to be able to keep the weight better centered.

WM: 10 kg x 2L/R - again, right shoulder a little sore

PU: bw-only, bodybuilder style: ankles crossed, wide grip, attempt to pull chest to bar - got closer but still not able to touch.  hold at top.  3 reps in one set

DL: - haven't DL'ed in almost two weeks, so we'll start light

double overhand

225 x 3 - 95% tng, long (3-5 sec) pause at lockout, long (~2 sec) pause at bottom.  At top of first rep, tried turning feet out a little more and keeping that for the rest - felt good

225 x 3 - as above, started with slightly more turned out stance, could have done another rep

Could have done a lot more but we'll do more tomorrow

Tuesday, August 1, 2017

On the road w/ a 24 kg bell

On the road, 2nd week of vacation.  I have a 24 kg bell with me.

Most days in the first week, 60 swings, some StC if a playground was available, and presses in doubles and triple.

Today is Tuesday.

Yesterday, lf

press x 2, overhead walk 50 steps, rack walk 40 steps, farmers walk 50 steps, repeat on right side.

10 goblet squat - right shoulder felt a little funky


press x 3, overhead walk 50 steps, rack walk 50 steps, farmers walk 100 steps, repeat on right side.

10 goblet squats - made sure right shoulder was well aligned, 10 goblet squats, and it felt just fine.

Sunday, July 23, 2017


Yesterday, Saturday - lots of driving, some walking, no lifting

Today, Sunday

Rings: Stc x 1, FL hold

BP: 135 x 6, 4, 4 - on four days rest, happy with this, first time all 135, and we'll stay with this weight until we're getting three sets of 8 with it.

DL: 275, conventional, double over, 95% tng

x 2, 3 (added cue for feet and lats), 3

Friday, July 21, 2017

Rings, 1-leg DL, MP, DL

Yesterday, Thursday - no liftings, just walked and stretched a little.  Was pretty tired all day.

Today, Friday:

Rings: StC + FL, then 1-leg FL x 1 each way

1-leg KB DL x 24 kg x 1R/L, 2R/L (feet specified, did contralateral so opposite hand)

1-leg KD DL x 24 kg contra, 16 kg uni, x 1R/L

MP: 24 kg, lf, 1, 2, 1, long break, 3, 3, ? - plan calls for 3 x 1-2 or 9 total, did 10

DL: conventional, double over

275 x 3 - 95% tng but slight regrip for 3rd rep

275 x 3 - 95% tng - first time I've really stayed tight for 3 reps in set like this

275 x 3 - this time, very light tng as I haven't done those in a while.

Wednesday, July 19, 2017



126 (k plates) x 8,
126 x 8,
154 (misloaded bar) x 1, then fail,
135 x 3

DL: conventional, 95% tng, double overhand

275 x 2, 2, 3, 2 - need my checklist: grip strong, neck neutral, feet screwed out, back set, lats keeping bar in, push then pull

Tuesday, July 18, 2017

Rings, DragonFlag, MP, DL

Yesterday, Monday, just some walking - still sorting out being on medicine, had a bunch of salt for dinner and felt _much_ better

Today, Tuesday:

1-leg DL: 28 kg kettlebell x 3L/R

Rings: StC and FL - short hold but both feet out, and a little lower x 2
Dragon Flag: x 2, pause at bottom

MP:  24 kg, lf

1-2-3 - first triple in a while, a bit shaky on left side, better on right
2, 3, 2, 3, 2 on long rests - same total number, 12, as 2 x 1-2-3, so total is 18 reps.

DL:  conventional, double overhand

297 x 1 - slow, ugly, no push to it at all
297 x 1 - not really any better - maybe this abs-before-DL isn't so great ...

275 x 2 - 95% tng - much better

That's only 4 deadlifts, but my abs feel pretty fried, and I think that might be the issue, so no more for today.  Am planning to try every day or almost every day until we leave.


Today, Sunday

short run at the end of breathing walk

Rings: StC, FL practice

Dragon Flag - a couple

SW: 28 kg x 20L, 20R

Friday, July 14, 2017

1-leg DL, Rings, BP

Today, Friday

Walked to grocery store in the rain - first time walking in a few days, felt great

1-leg DL: 95 lbs. x 2R, 2L, 1R, 1L - getting better.  Setup is definitely different, cannot sit all the way back into hips in the same way.

Rings: Stc x 2, each ending w/ a partial FL

BP: 115 x 8, 125 x 8, 125 x 5 - big step up from last week's 95 and 115.

Interesting to reverse the order of my in-comp-cycle lifts, e.g., abs early, press before DL.

Thursday, July 13, 2017

Rings, MP, DL, PU

Yesterday, Wednesday - walk, not much else

Today, Thursday:

Rings: StC x 1

MP: 20 kg, medium, calls for 5 x 1-2-3 = 30, instead did

3, 4, 5, 6 = 18
3, 4, 5 = 12, total = 30

Rings: FL x a little each way, one leg straight and one leg bent

DL: conventional, double overhand, 95% tng

275 x 3
295 x 2 - 295 is taxing on grip double overhand for reps.  Good to be training it now but it's borderline.
295 x 1 - no grip for 2nd rep so held lockout longer


12 kg on each (both) feet x 1
20 kg on left x 2
20 kg on right x 2

Tuesday, July 11, 2017


Today, Tuesday - let's backtrack a little

I apparently got a bad case of poison ivy when clearing out behind the garage last Monday.  I asked a pharmacist if she thought it was poison something, and she said no, but by Friday, it was pretty gross looking and spreading.

I saw a dermatologist yesterday, Monday, and no exercise other than walking and a little running for Sat/Sun/Mon, and just trying to heal.  Now taking oral prednisone and applying topical steroid cream.

Been running a little after breathing walks - ran a little further today, also ran a bit more on Sunday afternoon.  Nothing great, and I doubt if 1/4 mile in total, but it's something.

Today, Tuesday:

SW: 24 kg as:
25L, rest until 3:00
25R, rest until 3:00
15L, rest until 1:15
15R and done - total 80 swings



#1: 24 kg x 1, 22.27 kg x 2, 20 kg x 3, 20 kg x 4 = 10 reps
#2: 24 kg x 1, 2
#3: 24 kg x 1, 2, 22.27 kg x 4 = 20 reps
#4: 20 kg x 4, 5, 6, 5 - decent rests between, total = 40 reps so far
#5: 20 kg x 3, 22.27 kg x 2, 24 kg x 1, 20 kg x 4 = 50 reps

This is equal to 5 x 1-2-3-4 and thus we'll move on to ladders to 5 for our next heavy day, which will be next Monday or so.

Also thinking about BP on Thursday, although I don't know when I'll fit it in, and then taking a KB and doing medium ROP, equal to 5 x 1-2-3 or 30 reps, on Saturday.

275 x 1 - felt like a paperweight
295 x 2, 2 - started losing grip on last rep, but more than good enough given how crappy I feel.  Also did these with not enough rest before or between the 295 sets.  Again, 95% tng

Friday, July 7, 2017

Rings, BP

Today, Friday

no breathing walk - raining

Rings: FL with left leg out, right knee bent, hold, bring in straight leg, rest a moment, straighten out right leg.  For both, started with knee near chest then tried to partially straighten bent leg and hold at an appropriate level of difficulty.

Dragon Flag - just one - abs tired.  Tried hands very close to head, don't like that as much as hands further behind.  These are a nice "back off set" from rings work.

Rings: Stc x 1 - pointed toes today.  (Almost lost glasses from my face so need a better way of keeping them in place...)

BP: 95 lb x 8, 115 x 8, 7 - still playing w/ form.  Grip is middle of knurling.  Cut last set a rep short because I was experimenting with left shoulder and something felt a little off.  Noticed that at lockout, right arm is closer to head than left.  Feels like I use more lat on left side and more tricep on right.

Thursday, July 6, 2017


Today, July 6

short run (but slightly longer) after breathing walk

DL: conventional, double overhand, same short tng

275 x 2
297 x 2, 2 - felt great

SW, MP+1-leg DL, PU

Yesterday, Tuesday, July 4


FL in various forms - tried 1-leg, could do that pretty well
StC - getting way around regularly, and also comfortable with a longer pause at the farthest point

1-leg DL - 95 lbs x 2L/R, 2L/R, 2L/R - I am _awful_ at these, need to do every day or almost every day

Lots of yard work on Monday afternoon and again yesterday.

Today, Wednesday:

ROP, Medium - 5 x 1-2-3 or equivalent with 20 kg

SW: 24 kg x 20L, 20R on the 2:00, total 40 swings


#1: 20 kg x 1-2-3 lf, superset 1-leg DL @ 95 lbs, lf x 1L/R

#2: 24 kg x 1 lf, 20 kg x 2-3, superset 1-leg DL @ 95 lbs, rf x 1L/R

#3: 20 kg x 2-3 lf, superset 1-leg DL @ 95 lbs, rf x 1L/R

#4: 20 kg x 3-4 rf, superset 1-leg DL @ 95 lbs, lf x 1L/R

long break

#5: 24 kg x 1 lf, 20 kg x 5

PU: bw + 18 kg on right foot x 2, on left foot x 2

Sunday, July 2, 2017

1-leg DL, regular DL

Today, Sunday:

a little run at the end of the breathing walk

1-leg DL: 95 lbs. x 2L, 2R, rest x 2L, 2R

DL: 275 lb, conventional, double over

x 4 a la 95% tng w/ new breath at bottom

x 2 a la 95% tng w/ no new breath at bottom

x 3 a la 95% tng w/ new breath at bottom - grip is definitely the weak link

Saturday, July 1, 2017

MP 20 kg x 4 x 1-2-3-4 and 1 x 1-2-3

Today, Saturday

a little running at the end of the breathing walk

4 PM-ish

Our ROP plan is this:
Heavy Day, Medium Day, and instead of Light Day, Bench Press - did this last week, liked it.

MP: ROP Heavy Day - last time was 5 x 1-2-3, was 6 days ago, and used some 22 and 24 kg presses.  This time, several 1-2-3-4 ladders planned, but all w/ 20 kg.  Also doing more PU w/ slightly heavier weight

#1: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 2 on left foot - very good height, a's a above bar

#2: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 2 on right foot - also excellent height, same

#3: 20 kg , lf, x 1-2-3-4, superset PU @ bw + 18 kg x 3 on left foot - very good height on all reps, even 3rd

#4: 20 kg , _rf_, x 1-2-3-4, superset PU @ bw + 18 kg x 3 on right foot - very good height on all reps, even 3rd - want to do some PU w/ left shoulder slightly more fatigued since it's usually the other was around when we finish with our press on the right side.

#5: 24 kg x 1, 22.27 kg x 2, 20 kg x 3, rf again, no PU

Friday, June 30, 2017

Rings, BP, DL

Today, Thursday

short run at the end of breathing walk.  Found better/different form but left ankle's increased ROM started to hurt, so stopped.  Walked a bunch to keep it loose the rest of the day, and it seems perfectly fine now.

Rings:  FL x 1, 1, StC + FL x 1

BP: 95 lbs. x 5, 95 lbs. x 8, 105 lbs. x 8.  All paused on the chest.

DL: conventional, 275 lbs. double over hand

x 1 - bar rolled a bit after landing so stopped this set there

x 2- these 95% t-n-g reps are tough, and my back is tight and my abs and grip are already tired.  Discretion is the better part of valor so just 2 this set

x 2 - tried to stay more vertical on these.  Enough for today, lower back is tired, and I did run today, too - not sure I've deadlifted after running before.

Wednesday, June 28, 2017


Today, Wednesday

short run after breathing walk

later, short walk

SN: 16 kg x 5L, 5R, 5L, 5R, 10L, 10R, 15L, 15R = 70 reps

Haven't done snatches in a long time, relearning how to dial-in the right amount of hip snap for the weight, and also turning it around at the back quickly.  All on untimed rests, about 10 minutes for the above.

Goblet Squat - 32 kg by 2 reps, just to put back into a good place, has been feeling tight today

Tuesday, June 27, 2017



SW: 24 kg

20L, 20R, 15L, 15R, 10L, 10R, 10L, 10R, 15L, 15R = 140

Today, Tuesday


a little stretching

1-leg DL, contralateral, KB, 20 kg x 1/1, 32 kg x 1/1

SW: 24 kg x 10L, 10R, 20L, 20R = 60 swings

MP/PU:  should be medium, so equivalent of 5 x (1-2) or 15 reps

24 kg x 1, PU + 16 kg x 2 on left, 20 kg x 2, 3 = 6

24 kg x 2, PU + 16 kg x 2 on right, 20 kg x 4 = 12 reps

and that will do for Medium day today


DL: 275, conventional, 95% touch, double over

x 3, 3 - these Ed Coan-inspired 95% touch reps are tough.

Sunday, June 25, 2017


Yesterday, Saturday

short run after breathing walk

very tired, took a nap

Today, Sunday

Rings: FL practice, tried to get lower

SW:  24 kg x 20L, 20R

MP: 5 ladders lf

#1: 20 kg: 1-1-2-3

#2: 20kg: 1-2-3, 2 PU @ 16 kg on right

#3: 22.27 kg x 1, 20 kg x 2-3, 2 PU @ 16 kg on left

#4: 24 kg x 1, 22.27 kg x 2, 20 kg x 3

#5: 22.27 kg x 1, 2, 20 kg x 5

Friday, June 23, 2017

SW, FL, BP, Hip Lift, DL

Today, Friday

a few SW while teaching


Rings: FL x 2

BP: 95 lbs. x 3, 5, 5, closer grip x 5

Hip Lift - 4 x 45 on each side, so about 460 total, perhaps 8 singles, playing with positioning of everything

DL: conventional, double overhand, going to use Ed Coan's "95% of the weight on the ground" thing

225 x 3

275 x 4 - these are tougher than the light touch-and-go I did last cycle - ugh!

Thursday, June 22, 2017

Rings, SW

Today, Thursday:

Rings: front lever x 3 singles w/ rests, StC w/ FL at end


24 kg x 1h

20L, rest until :90 elapsed
20R, rest until :90 elapsed
15L, rest until :90 elapsed
15R, rest until :90 elapsed
10L, rest until :90 elapsed
10R, rest until :90 elapsed

5L, rest until :60 elapsed
5R, rest until :60 elapsed
5L, rest until :60 elapsed
5R, rest until :60 elapsed

32 kg x 2h: 10, and done - total 120 swings

Rings, SW, MP

Yesterday, Tuesday

Tuesday:  Ran a few hundred yards at the end of breathing walk (also did this two days ago, on Sunday)

Rings: one front lever hold for time and depth, one StC with shorter FL hold at end


32 kg x 5L, 5R
32 kg x 10L, 10R
24 kg x 15L, 15R
24 kg x 10L, 10R
24 kg x 10L - just felt like having an extra set for my weaker grip - total  90 swings


drive, short walk, drive, short walk

MP: 20 kg, lf, 

1-2-3 w/ no break, superset 16 kg PU x 3 on right foot

1-C&P x 2- MP x 3 w/ no break, superset 16 kg PU x 3 on leftfoot 

Monday, June 19, 2017

Barbell 1-leg DL, SW, MP, break, more MP and DL

Today, Monday, after a tiring weekend


Barbell FSQ: 95 lbs x 2

Barbell 1-leg DL: 95 lbs. x 1L, 1R, rest, 1L, 1R - had thoughts of a double but too sore

SW: 32 kg x 10L, 10R

MP: 20 kg, lf x 1-2-3, rest, 1-2-3 - both ladders w/o putting the bell down

long break

MP/PU superset 1MP x L/R, 1PU @16 kg on left, same w/ 2/2, switch to right foot for 3

MP: 1-2-3 ladder as early today (without the supersetted pullups) - total 4 ladders to 3 today, up from 3 ladders to 3 last Friday.

DL: Sumo, 225 x 2 light t-n-g, x 1, x 5 @ "95% t-n-g" as per Ed Coan video.  Scaped left shin on one of the early reps, put on long socks for the set of 5.

Friday, June 16, 2017


Today, Friday

no walk - raining

WM: 20 kg x 2L/R - had to start right side a second time, hit disc first time.

SW: 32 kg x 8L, 8R, 7L, 7R, 7L, 7R without a clock but about on the minute, total 46 swings

MP:  20 kg, all MP and not C&P

1L/R, 2L/R w/ no break, short break, 3L/R
longer rest
1L/R, 2L/R w/ no break, short break, 3L/R
longer rest
1L/R, 2L/R w/ no break, short break, 3L/R

This could be the first Heavy Day of an ROP w/ 20 kg.

16 kg on left foot x 3
16 kg on right foot x 3 - focus on keeping right shoulder down and pulling elbows down

DL: first in 12 days (since June 4, 2017 meet and PR)

225 x 2, conventional double over, light touch-n-go

Thursday, June 15, 2017

Pistol, Rings, SW, Barbell FSQ and 1-leg DL

Today, Thursday:


start to practice pistols from bottom up on porch steps - no go left, right good


front lever as always, holding for a little closer to parallel and a little longer.  Pushed myself a little harder this time.

StC, went even further, tough to come back because abs were tired but managed - but no front lever hold at the end.


20 kg x 10L+10R in :40, rest until 2:00

24 kg x 10R+10L, done - 40 swings



Barbell FSQ: 95 lbs x 3 - working on staying really upright, not easy

Barbell 1-leg DL x 3L/R - touch and go, pretty ugly but better than earlier in the week so that's good

Wednesday, June 14, 2017


Today, Wednesday

walk, including windmills @ bw x 3R/L

stretch (cossack sequence)


32 kg: 12L, rest 1:00, 12R - better

MP: 20 kg x 4L/R

Tuesday, June 13, 2017

SW, GU/MP combo

Today, Tuesday

short walk


32 kg, 15L, rest 1:00, 15R - started easy, just a pendulum, so not really 15 good swings each side, just a way to do it differently.

GU/MP: 16 kg getup, weight on left side first, press negative then positive from:

0.  Optional press from belly/chest with 1 hand.

1.  Elbow

2.  Hand

3.  2 knees and hand

4.  Tall kneeling

5.  Standing

6.  Tall kneeling

7.  2 knees and hand

8.  Hand

9.  Elbow

9 presses in total, optional 10, and optional lower with 1 hand

Both are, but especially right, fatigued by the end and completing the presses was challenging.

Monday, June 12, 2017

Rings, DL variations, SW

The week after a meet PR deadlift, so a couple of weeks of not much lifting:

Walk - twice

Didn't eat quite enough today but will get the lifting done.

Cossack stretch

Rings: Front Lever, then Skin the Cat and Front Lever

FSQ: no shoes, empty bar (45 lbs.) x 2

DL, Sumo, 95 lbs. x 3

DL, 1-leg:, 95 lbs. (rubber 25's) x 1L, 1R, 1L, 1R - ugly but second reps were better.  Preload matters a lot.

DL, 1-arm, 95 lbs. x 5R, 5L, light touch-n-go

barbell CL: cleaned 95 lb bar, thought about pressing it but rack was uncomfortable, so walked it over to the squat stands

barbell MP: pressed it once from the rack, but slowly and probably with too much lean back although I'm not sure.

SW: 32 kg x 10L, 10R

Friday, June 9, 2017



cut half the lawn with manual push mower


44 kg x 5L, 5R, 5-2h, 3L, 3R, 9-2h, rest as needed

32 kg x 10L, 10R, rest as needed

Thursday, walk

Friday, today:


StC and Front Lever

44 kg x 2h x 10, 10

10 min rest

32 kg x 8L, 8R on the :45 - obliques complaining, will need more time to adapt to these

Tuesday, June 6, 2017

Meet DL and Lifetime PR, Recovery

Sunday, WNPF meet

Yesterday, Monday, walk and stretch a bit

Today, Tuesday

short walk

StC practice on rings, 18 kg windmill x 2L/R, 2L/R - some discomfort in right hip on left windmill, 2nd set

another walk

Friday, June 2, 2017


Wednesday and Thursday, busy with dress rehearsal and performances, and since we're tapering, no exercise other than some walking

Today, Friday

bodyweight under 150, so right on schedule in that regard.

short walk

MP: 20 kg x 6L/R

DL: 225 x 1, 275 x 1, both double overhand

Tuesday, May 30, 2017


Was sick for a few days - woke up Friday not feeling well, had a fever on Saturday, missed church and cancelled a trip to PA on Sunday, and was feeling mostly better by yesterday, Monday, which was a holiday.

Today, Tuesday - pre-meet taper


SW 32 kg x 5, 6, 7, lf, just looking for good form and to warm up a little, toal 36 reps, no clock

MP: 22.27 kg x 3L/R, superset PU @ bw + 18 kg x 3 on left foot

DL:  225 on bar

straddle, left in back, 1
straddle, right in back, 1

double overhand x 5 t-n-g, trying to keep good form - completely easy feeling

Thursday, May 25, 2017

DDD #42

DDD #42, but a day early

A little mini-meet in prep - no presses, just a little stretching

DL: conventional, wore DL slippers (as I've done once a week or so lately)

225 x 2 double over
275 x 1 double over
325 x 1 right under
350 x 1 fail, 1, 1 left under

Failed rep was interesting - I haven't sat back enough in most of my training reps, going for more push than pull, but keeping my weight back is _necessary_ with 350.  I also forgot that a heavy DL will take time to push through - I gave up pretty quickly on the first, failed attempt.

Tuesday, May 23, 2017


Today, Tuesday

slightly longer breathing walk but no other walking

MP: 22.27 kg x 3L/R, superset PU w/ 20 kg on left foot x 2
MP: 22.27 kg x 5L/R, superset PU w/ 20 kg on left foot x 2

DL: 285, conventional

x 1, 1, 1 - right under, reset at bottom

x 1, 1, 1 - left under, reset at bottom

Monday, May 22, 2017


Got to walk more than lately over Saturday and Sunday - felt good

Today, Monday


after rehearsal, in about 15 minutes total, did:

1APU: @ 10" x 1L/R, x 1L/R

DL: 285, conventional - total 7 lifts today instead of the usual 6.  Feeling good and rested, heavy day on Friday

x 3 overhand w/ reset at bottom
x 2 right under w/ reset at bottom
x 2 left under w/ reset at bottom

Friday, May 19, 2017


Today, Friday

walk twice

3:30 PM, short on time:


24 kg x 1, 2

DL - tired, not getting to walk enough, been DL'ing 295 this week, so going light today

225 x 5 - light touch-n-go
275 x 3 - light touch-n-go

Next Friday is the last heavy DL day before the competition, planned 350, which is what I pulled at my last meet, for a few singles

Thursday, May 18, 2017


Yesterday, Wednesday, not much

Today, Thursday

3:30 PM and short on time.

MP: 20 kg x 5L/5, 22.27 kg x 4L/R

DL: 295 lbs.

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under - stand up resets between pairs, longer between grip changes but total of about 6 minutes

Tuesday, May 16, 2017


Today, Tuesday


1APU @ 10": 1L/R, 2L/R, 1L/R, 2L/R

long break

DL: 295, conventional, all double overhand

x 1, 1, 1 - reset at bottom, single breath between reps

rest 2-3 min

x 1, 1, 1 - reset at bottom, single breath between reps

Bar path for me seems straight up, not pulling into shins, but pulling into shins sometimes feels better, so will experiment with that some more next time, which is Thursday.

Monday, May 15, 2017



20 kg x 3L/R
22.27 kg x 3L/R

20 kg x 3L/R
22.27 kg x 3L/R

24 kg x 2L/R

22.27 kg x 4L/R

20 kg x 6L/R - most presses in quite a while, total of 24 each side, and all felt great


bw + 20 kg on right foot x 2
bw + 20 kg on left foot x 2

Felt right shoulder was coming up in first set, worked on keeping it down in second set - very interesting, and near the limits of my shoulder/t-spine mobility.  But second set was good/better, will try to stick with this feeling in the future


295 x 6 alternating singles, first right under then left under.  All standup resets, all quick drops

Friday, May 12, 2017

DL - DDD #35, 335 x 4 singles

Very busy day Wednesday - just a walk, but my usual day off/easy

Thursday, yesterday, again very busy, and only a short walk, but a usual lifting day

Today, Friday

AM: some swings and cleans while teaching

PM: DDD #35 but today instead of planned Monday.  Called for 331, using 335

225 x 1 double over
275 x 1 double over
315 x 1 double over
335 x 1, 1 right under - stand up and reset, probably 1 min rest between
walk away for ~5 min
335 x 1, 1 left under - stand up and reset, probably 1 min rest between

Nice to have had a couple of days off, albeit busy, tiring ones, before this session.

Tuesday, May 9, 2017


Today, Tuesday


22.27 kg x 4L/R
20 kg x 7L/R
22.27 kg x 3L/R

DL: 286 conventional

x 1, 1 double over - light touch-n-go but a slightly longer pause at the bottom
x 1, 1 right under - same
x 1, 1 left under - same

Monday, May 8, 2017

SW, 1-leg DL variations, 1APU, DL

Busy weekend - friend's father died unexpectedly, making food and shopping for them, viewing/wake, etc.

Saturday and Sunday, just some walking - right heel sore on the outside, not sure if it's plantar fasciitis or I just banged it or something is tight or what.

Today, Monday

walk - right heel is a little better

SW: 28 kg x 10L, 10R

1-leg DL: 24 kg x 1L/R, 1L/R

SW: 32 kg x 10L, 10R

barbell 1-leg DL x 65 lbs (big, rubber 10's) x 2L, 2R

SW: 44 kg x 2h x 10, 10

barbell 1-leg DL x 95 lbs. (big rubber 25's)

1APU: @ 10" x 3L/R, rest 1L/1R/1L/1R - left arm tired, a little rusty from not doing these enough lately

DL: 286, conventional, all double overhand: 6 singles on about 1:00.  Focus on driving through left leg as well as right - I think I was unbalanced here - and on locking back in more as I pull off the floor.

Friday, May 5, 2017


Today, Friday:

short walk

WM: 24 kg x 1L/R, 28 kg x 2L/R - first time for 28 kg in a few years, felt very good.

MP: 24 kg x 1, 2, 22.27 kg x 3, 4

286 today

x 1, 1, 1 right under - medium speed drop, keep hands on bar, new breath at bottom

x 1, 1, 1 left under - same

Thursday, May 4, 2017


Today, Thursday:


WM: 24 kg x 3L/R, rest a little, x 2L/R - trying to increase volume of these

MP: 24 kg x 1, 2, rest, 1, 2

DL: 295, conventional

x 2 light touch-n-go, double over
x 2 light touch-n-go, double over
x 2 light touch-n-go, double over

Wednesday, May 3, 2017


Today, Wednesday

cut half the lawn (after cutting the first half yesterday)


SW: 24 kg x 10's on the :55, 14 sets = 140 reps, little "bone bruise" on left index finger, section just above palm, maybe related to missing padding on lawn mower handle.

Tuesday, May 2, 2017

WM, MP, DDD #28

Today, Tuesday


WM: 24 kg x 3L/R - 3 wasn't so tiring today, this is good!

MP: 22 kg x 6L/R

DL: DDD Day #28, 82 %, calls for 312, we'll use 320

275 x 1, double over

295 x 1, double over

320 x 1 right under, stand up, reset
320 x 1 left under

walk away for a minute or two

320 x 1 right under, stand up, reset
320 x 1 left under

I could do more, but this is 6 lifts, 4 of them at 320 and I feel great, and a little tired when thinking about getting tight for another, so I'll stop here.  I'm thinking about 295 for a little more volume on Thursday - we'll see.

Monday, May 1, 2017

WM, 1APU, DDD #27

Saturday - busy day, short walk

Sunday - 3 mi walk

Today, Monday

short walk

WM: 24 kg x 2L/R - need to keep increasing the volume of these.  They really address my right shoulder issues. Maybe tomorrow, 20 kg for more reps.  Would love to go heavier but health first - need to do more reps, and 2-3 is all I've got in a single set @ 24 kg.  Could do a second set @ 24 kg but like just one warmup set of these.

1APU: 10", 2L/R, 2L/R, 2L/R, 1L/R - focused on keeping left elbow close, really helped

DL: went with 275 today - didn't sleep well, and "potentiation" has worked for me in the past, with an easy day before a harder on.

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

all singles on short rests w/ standup reset between or ~1 min rest

Tomorrow, 315

Friday, April 28, 2017


Today, Friday

While training a student

SW: 28 kg x 10's on the :60, 6 total sets = 60 reps



275 x 4 touch-n-go double over

300 x 1, 1 -  right under, stand up and quick reset between (2-1/2 lb. plates, sorry)

315 x 1, 1, left under, same

Thursday, April 27, 2017


Today, Thursday

two short walks plus driving between

Knees not happy all day after GU yesterday

WM: 24 kg x 3L/R

MP: 22 kg x 5L/R

Straddle 225 - left in back x 2 touch-n-go, left in front x 2 touch-n-go


285 x 1 double over
305 x 1 double over

285 x 1 right under
305 x 1 right under

285 x 1 left under
305 x 1 left under


Today, Wednesday - no DL

SW: 24 kg x 10's on the :55, 12 sets, 120 total reps


GU: did a full getup each side w/ 10 kg then w/ 14 kg.  Knees not happy, especially right.

Tuesday, April 25, 2017


Today, Tuesday:


WM: 24 kg x 2L/R

1APU: adding some 10" today: 1L/R, 2L/R, then 12" x 4L/R - good to mix these, I think.

DL: all conventional - 7 reps today

275 x 1 double over
295 x 1 double over
275 x 1 right under
295 x 1 right under
275 x 1 left under
295 x 1 left under

All above in just the time it took to switch the weight, then a short (1-min?) rest, then

315 x 1 left under

Monday, April 24, 2017


Today, Monday

walk 1.7 miles to tune a piano, walk home again


WM: 24 kg x 3L/R, x 1L/R

24 kg x 2L/R, superset bw + 16 kg on left foot x 2
24 kg x 2L/R, superset bw + 16 kg on right foot x 2

DL: 275 today, conventional

x 1, 1, 1 - that's going to be enough for today, running out of time and feeling the need for variety from the usual on this DDD program as I go through it for the 2nd time.

Sunday, April 23, 2017


Today, Sunday

Splits work - a little

SW: 24 kg x 10's on the :30, only 4 sets - this is too short an amount of rest, total 40 reps

1APU: 12", 5L/R - best performance to date

DL: all conventional, all double over today

275 x 1

295 x 1, 1, 1 - quick drop and reset at bottom between

295 x 1, 1 - quick drop and reset at bottom between

295 x 1 - focus on better push, lower hips at start and therefore less lower back

Saturday, April 22, 2017


Today, Saturday

WM: 24 kg x 2L/R

StC + Front Lever x 3, video of 2nd and 3rd

SN: 16 kg x 10L/R in about 1:05.

DL: 295 today, conventional

x 2 light touch-n-go double over
x 2 light touch-n-go right under
x 2 light touch-n-go left under

295 was _easy_

Edit - couple of hours later, did 1 set of 3 pullups w/ 16 kg on right foot.


Today, Friday

BnP: lots of practice w/ bw-only, 4 kg, 6 kg

WM: 24 kg x 2L/R - first time for 24 kg, used jerk to put overhead instead of pushpress, and lowered under control.  Didn't feel a lot different than 20 kg did

24 kg x 10's on the :50, lf, 80 reps - use new "rep fitness" bell, feels good

No more lifting - tired and hungry.

Thursday, April 20, 2017

DDD #21 - 90% x 2 singles

Today, Thursday

short walk


short walk

WM: bw only

DL: all conventional, DDD Day #21, 90% which is 345 lbs., plan is 4 singles.

singles @ 225, 275, 315 - all double over

345 x 1 right under - slow but kept moving
345 x 1 left under - same, but jammed left wrist a little putting the bar down quickly

In neither rep did I pull the bar into my body, just took it straight up.
Will now try pulling it in actively and keeping more weight on my heels.

Planned two more singles but first one failed - just too tired, and the strategy of pulling in didn't work because I stopped think about pushing the ground away.

So, 5 deadlift singles today, was hoping for more reps @ 345 but that's life. Need to play with pulling in at lighter weights, will try that tomorrow.

Overall, tired today, and was nervous going into this session, but nothing hurts, nothing broke, and I feel like I could do plenty of reps with a lighter weight right now if I wanted to, so I think we can call this according to the plan, and I'm looking forward to tomorrow.

Wednesday, April 19, 2017


Today, Wednesday

Some floor stretching

WM: 20 kg x 3L/R

SW: 24 kg x 10's, lf, on the :50 - 8 sets today, total 80 reps.  Form improving, focus is on throwing the bell across the room, locking out completely, and sitting back deeply into the hinge.

MP + PU:
superset 24 kg MP with PU @ bw + 12 kg (on a belt today)

24 x 3, PU @ 12 kg x 3
24 x 3, PU @ 12 kg x 3

and that will do for today - feeling pretty logy today, and have a big DL day tomorrow so we'll keep the main goal in sight and save our strength for tomorrow.

Tuesday, April 18, 2017


The routine I've settled into seems to be:

Optional swings

Windmills before or after those swings (1 short set each side)

Alternating (by the day)
-  1-arm kettlebell military presses (total 10 reps) and
-  1-arm pushups (total 5-10 reps)

Daily Dose Deadlift in my modification, which is 6 lifts @ 75% done 4 days/week, with variations as the spirit moves me while not losing the essence of the Easy Strength nature of this program

Today, Tuesday


SW: 24 kg x 10's on the :50, lf, 6 sets = 60 swings


WM: 20 kg x 3L/R

1APU: @12", 2L/R, 3L/R, 3L/R

DL: conventional - varied the weight today, haven't done that much.  All singles w/ quick drop

285 x 1 double over
305 x 1 double over - a little slow

285 x 1 right under - like a rocket
305 x 1 right under - a little slow but better

285 x 1 left under - easy
305 x 1 left under - got tighter, came up faster and easier

Monday, April 17, 2017


Yesterday, Sunday - walk about 1 mile, then lots of driving, sitting, and driving

Today, Monday

Did a one-arm bar hang each side, and let my right shoulder stretch and my body drop more than usual, and interestingly, I felt it in the muscle effected by my herniated disc for the next couple of hours.  Nothing bad, just a stretch.  Strange.


StC + front lever x 1, 1 - second rep, went deeper, and deep enough that I got stuck on the way back out because the rings were set too narrow and I was behind my own shoulders/back/lats.  Not fun but managed to get out of it.  No front lever on the second rep because I got ab cramps coming out of the StC

WM: 20 kg x 2L/R

24 kg x 2 superset w/ PU @ bw + 12 kg x 2 on left foot
24 kg x 3 superset w/ PU @ bw + 12 kg x 3 on right foot
reverse the feet arrangement
24 kg x 2 superset w/ PU @ bw + 12 kg x 2 on right foot
24 kg x 3 superset w/ PU @ bw + 12 kg x 3 on left foot

DL: 286 conventional

For something different today, and because I'm tired, alternating grip singles, starting right under, total 6, on short rests w/ stand up, walk around a little resets

Saturday, April 15, 2017


WM: 20 kg x 3L/R, x 4L/R

SW: On the 2:00:  25L, 25R, 20L, 20R = 90 swings.  I don't really drive equally through both feet w/ bell in left hand - working on that, also working on horizontal intention on left side.

Had thought about presses today, but too tired from the swings

Friday, April 14, 2017


Wednesday night - drive to CT
Thursday - drive home from CT

Today, Friday

Yard work - spent an hour or two at the top of a ladder, sawing.

WM: bw x 1L/R, 20 kg x 2L/R - first try on right side caught disc, so put it down, shook things out, got tight, and tried again, this time with success.

1APU: @ 12" x 1L/R, 3 alternating singles - better, and enough.  Again, issues w/ disc on right side today but able to get past them.

DL: 286 lbs., conventional - going to try 10 reps today instead of lifting today and tomorrow.  All light touch-and-go

x 4 overhand
x 3 right under
x 3 left under

Really pretty easy, and now no DL until Monday, so we've done 4 days lifting in 3, Sun/Wed/Fri this week.

Wednesday, April 12, 2017


Sunday afternoon, a few pullups and HLR at a playground, plus walking

Monday, 1APU x 3L/R, 3L/R, plus lots of walking

Tuesday, lots of walking

Today, Wednesday

WM: 20 kg x 2L/R

SW: 24 kg x 10's on the :45, 6 sets, total 60 swings

long break

an increasing weight, 2-3-5 ladder: 24 kg x 2, 22 kg x 3, 20 kg x 5
an increasing weight, 3-4-6 ladder: 24 kg x 3, 22 kg x 4, 20 kg x 6 - total 23 reps/side, most in a while

DL: 285, conventional

x 1, 1 double over, light touch-n-go
x 1, 1 right under, light touch-n-go
x 1, 1 left under, light touch-n-go

Edit: 2 wide-grip, bw pullups

Sunday, April 9, 2017


Sunday - after church

WM: 14 kg x 3L/R

StC on rings + Front Lever practice x 1

SW: 24 kg x 10's on the :55, 8 sets, 80 swings

DL: 225 x 1, 275 x 6 singles, all double overhand

DL'ing today because I'll miss a couple of days after this

Saturday, April 8, 2017


Yesterday, Friday, no lifting in preparation for TSC on Saturday.

Today TSC

DL: 225 x 1, 255 x 1, 285 x 1, all double overhand, then 325 x 1 left under for the record, same weight r/u, l/u, and r/u, total 4 singles @ 325.

1 pullup

1 x 20kg snatch

Thursday, April 6, 2017


Today, Thursday:

breathing walk early but then rain got heavier

but yesterday, Wednesday, walked a bit over 3 miles to pick up car in Fair Lawn

GU: bw to hand, a couple on each side

floor stretching, focus on hip flexor with thigh on ground

WM: bw x 1, 12 kg x 3L/R, 16 kg x 3L/R - more stable than before, 20 kg x 2L/R - first time in a while w/ this weight, need to grip right side more tightly.

SW: 24 kg, 10's OTM, lf, form felt pretty good by the end, did a total of 60 reps (6 sets)

rest (and protein bar, and cup of coffee)

MP: all lf, 24 kg x 2, 22 kg x 3, 20 kg x 6, 24 kg x 2 - total 13

DL: 285, conventional

x 1, 1, 1 double over, light touch-n-go
x 1, 1, 1 right under, light touch-n-go
x 1, 1, 1 left under, light touch-n-go

Decided to add the feeling of opening my hips like I would for a squat - wow, what a difference.  9 total reps today and every one of them felt easy.

Wednesday, April 5, 2017


Today, Wednesday - variety day


WM: 16 kg, bw x 1 each side, then attempted 5L/R with a focus I started at the end a couple of days ago, of a better lockout at the top after each rep.  Interestingly, this hits the weirdness in my right shoulder on the _next_ rep, and as I was finishing the 3rd rep on the right side, my elbow bent and I decided to terminate the set.  I rested a few minutes and did another set of 3R, which went better but feeling again that I'm touching on the right shoulder weirdness.

The discomfort on the right side is much worse with bent press, so I think I have something I can work with here.

On _both_ side, locking out is a problem because my elbows hyperextend.  The left does this more than the right, and the left is more wobbly since I can't really lock out.  I'm sure I'll figure it out sooner or later, but for now, 16 kg gets wobbly, and we will stay with 16 kg until it's not and then a little after that.

SW: maybe it's because I'm moving forward very well on my deadlifts, but swings just want to be on the way back burner this week.

24 kg: 10's on the :30, lf, total 4 sets.  Expected to be able to go longer with this but not at all interested in pushing things so 40 reps today after 30 reps yesterday.  Interestingly, breathing numbers have been up, so maybe these go together somehow - focus is on the ends of the spectrum, heavy barbell DLs and Buteyko breathing.

Thought about getups but running short on time, maybe tomorrow.

Plan is DL tomorrow, Thursday, then off Friday, and do Friday's planned 325 lb. lift on Saturday at the TSC.

Tuesday, April 4, 2017

SW, 1-leg DL, 1APU, DL (DDD #12)

Today, Tuesday

short walk

SW: 40 kg x 2h x 10's OTM, only 3 sets, total 30 swings - just not feeling it today, maybe more later

Haven't done pistols in a while, so did one awful, ugly, partial range pistol each side with a 6 kg kettlebell - yup.

1-leg DL, contralateral, with a 24 kg kettlebell, left foot and right arm first.


1-leg DL, 2 bells, lf, 2 x 20 kg, stand up w/o weight between reps.  Work on keeping right shoulder down.


1APU: @ 12" x 4L/R, 3L/R, 4L/R - 11 total, keeping hip down more, feeling overall better at these because I started alternating them and MP in consecutive workouts instead of doing both each time.

DL: 285, conventional, all singles, quick drop, stand up, a few breaths, and next rep

x 1, 1, double over
x 1, 1, right under
x 1, 1, left under

Elapsed time: 2:30


Yesterday, Sunday, just a little walking

Today, Monday

longer walk (about 3 miles)

WM: 16 kg x 5L/R - ownership of 5L/R windmills @ 16 kg is starting to happen.  Somehow, really pushing into my hip helps me rotate better in my t-spine, or so it feels.

MP: 24 kg x 2L/R, 20 kg x 5L/R, 24 kg x 2L/R, 20 kg x 5L/R

DL: 285, conventional,

x 1, 1 double over, light touch-n-go
x 1, 1 right under, light touch-n-go
x 1, 1 left under, light touch-n-go

Timed - whole thing over in two minutes flat.

Monday, April 3, 2017


Today, Saturday

WM: 16 kg, 5L/R

1APU: @ 12" x 2L/R, 2L/R (excellent feedback from my wife on these sets), 3L/R, 3L/R - focusing on dropping the hip to counteract my tendency to have my butt in the air for these.  Don't seem to be very good at firing my glutes to make this happen, but abs are definitely firing.  10 total reps, first time in a long time for that.

DL: DDD, 285, conventional, all singles w/ quick drop, all on about :30 rest

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

Friday, March 31, 2017


Today, Friday

walk (in the rain)

WM: 16 kg x 3L/R - feeling tired and cold, enough, left arm still shaky overhead

SW: 32 kg x 8's on the :55, 12 sets = 96 swings.  Still not enough in fingertips, maybe time to switch back to 28 or 24 kg for a little while and build back up again.  Breathing/timing iffy here - really couldn't have done more without longer rests and still maintained nasal breathing during recovery.

Will stop for the day now, tomorrow maybe 1APU, maybe MP, definitely DL, likely no swings or only a few.

Thursday, March 30, 2017


Today, Thursday:


WM: 16 kg x 5L/R - wobbly on left, and nerve/disc pressure for first 3 reps on right

44 kg x 1h x 5's on the :30, 8 sets - not much swinging going on, just trying to hang onto the weight, 40 reps

rest 1 extra minute

32 kg x 1h x 8's on the :45, 6 sets, 88 total swings

1APU: @ 12" x 2L/R, 2L/R

DL: 285 conventional, all singles, all quick drops, all stand-up resets

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

I continue to experiment with my start, and it continues to work best if I stand a little behind the bar and let my knees come forward a little so that I get a better push.  Wasn't feeling especially tight on form, but really dialed it in for the final rep - focused on gripping with 4th and 5th fingers, on screwing feet into the ground, and the weight came up pretty quickly.

Variety - WM, StC, FSQ

Wed - variety day, mobility and abs

WM: 14 kg x 5L/R

SkinTheCat on the rings w/ angled front lever hold x 1

FSQ: Empty bar x 2

StC sequence again x 1 - better this time, stayed tighter into bottom, so better coming out of it.

Tuesday, March 28, 2017


Today, Tuesday

WM: 14 kg x 4L/R

GSQ: 32 kg x 3

SW: On the 2:00, 32 kg x 16's, lf, total 4 sets, 64 reps

Recovery feels better overall than a couple of months ago.

Carry the double bass this morning also felt like it benefitted from doing regular swings

1APU @ 12: 3L/R, 3L/R

long break

MP: 20 kg x 5L/R, 5L/R - best at this weight, windmills are helping, as is regular MP practice.

DL: 285, conventional

x 1, 1 - double over, light touch-n-go
x 1, 1 - right under, quick reset w/o standing up
x 1, 1 - left under, light touch-n-go

Monday, March 27, 2017

WM, DL (80% Day on DDD)

Yesterday, Sunday - lots of driving

Today, Monday, no swings because it's a heavy DL day

a few bw and light goblet squats

In fact, no 1APU or presses, either.  Heavy DL day is going to be

bw x 1
12 kg x 2L/R, x 5L/R - time for heavier next time


DDD 80% day (Day #7)

Decided to warm up much like I might at a PL meet:

Straddle DL, 1 each way, with 225 on the bar


225 x 4 double overhand
275 x 1 double over
305 x 2 double over, light touch-n-go
305 x 1, 1 right under, fall w/ bar, stand up, quick reset and go, fall w/ the bar again
305 x 1, 1 left under, fall w/ bar, stand up, quick reset and go, fall w/ the bar again

Saturday, March 25, 2017


Today, Saturday

44 k x 2h x 8
32 kg x 8R, 8L, 8R, 8L

rest extra 1:00

on the :90

44 k x 2h x 10
32 kg x 10R, 10L, 10R, 10L - total = 90 swings

Friday, March 24, 2017

SW, 1APU, MP, DDD #6

Today, Friday

walk, walk and walk again - nice

Forgot to do windmills - will do them tomorrow, Saturday

SW: 32 kg x 15's, rf this time, on the 2:30 - about :20-25 work and 2:05-10 rest, so roughly 5:1 rest:work ratio.  Each hand twice so total 60 reps in 8:00.


1APU @ 12" x 2 - that'll do for today

MP: 20 kg x 5, 5

DL: 285 conventional

x 1, 1 - double overhand, fall with the weight
x 1, 1 - right under, fall with the weight
x 1, 1 - left under, fall with the weight

Trying to take out the slack, then get a good push to start, then keep everything back and not let the knees come forward midway through the lift

WM, SW, 1APU, MP, DDD #5

Today, Thursday


cossack sequence ending w/ bw windill

WM: 3L/R

SW: on the :55
(44 kg x 5, 32 kg x 5L, 32 kg x 5R) x 3 = 45 reps

1APU @ 12: x 3L/R, 3L/R - getting tighter in the glutes, better!

MP: 20 kg x 5L/R, 5L/R

DL: 285 lb conventional

x 2 double overhand, light touch-and-go
x 2 right under, light touch-and-go
x 2 left under, light touch-and-go - one day off and I feel very strong with this weight.

Wednesday, March 22, 2017

SW, Wheel

Today, Wednesday - variety day, no DL, no 1APU, no MP


SW: 32 kg x 1h OTM: x 12, 8, 6, 5, 7 = 76 total reps - just starting to find shoulder pack/connection at lockout on left side.  Not a big focus on keeping shoulders back and together at the top today, but a big focus on driving completely with the hips.

WHEEL: standing, 4th step, 2 reps - should do these more often, although doing them after swings means doing them with fatigued abs already.

Tuesday, March 21, 2017

WM, SW, 1APU, MP, DDD #4

Today, Tuesday


WM: 12 kg x 3L/R - improving

SW: 32 kg OTM: 10L, 10R, 8L, 8R, 6L, 6R - total 48

1APU: @12" x 2L/R, 2L/R

walk more

long break

MP: 20 kg x 5L/R, 5L/R - the long break after 1APU helps

DL: 285, as usual, conventional, but slow negative on all reps today

x 1, 1 double overhand
x 1, 1 right under
x 1, 1 left under

Monday, March 20, 2017


Yesterday, Sunday, lots of driving

Today, Monday


WM: 12 kg x 3L/R

SW: 32 kg x 10's OTM, 4 sets - still not really locking out hips and knees, total 40 reps

Long break

1APU: @ 10" x 1L/R, x 1L/R, @ 12 x 1L/R, 2 alternating singles, 2L/R = 7 reps each side

MP: 20 kg x 4L/R (a little sore behind left shoulder blade, 4L/R (more sore behind left shoulder blade but form felt great).  Decided to stop here

DL: conventional, 285, usual format

x 1, 1 double over
x 1, 1 right under
x 1, 1 left under

somewhat controlled negatives on some.

Saturday, March 18, 2017


Today, Saturday


SW: 32 kg x 1h on the :55, 12 sets, total 60 swings



1APU @ 10" (new level) x 2L/R, @12" x 4L/R (think 4 @ 12" is new PR as well)

WM: 12 kg x 2L/R - had done 8 kg and 10 kg a day or two ago, want to keep doing these

MP: 20 kg x 3L/R, 4L/R, 1L/R - held bell on left side near sticking point and listened to a virtual fireworks display of shoulder pops and cracks - felt fine during and afterwards but was quite the thing to listen to).  8 reps, same as yesterday, will stop there.

DL: DDD #2
285 lbs. conventional
x 1, 1 double over
x 1, 1 right under
x 1, 1 left under - these last two felt great

Friday, March 17, 2017

SW, 1APU, MP, DDD #1

Today, Thursday

SW: 32 kg x 2h x 22

1APU: 3L/R, 3L/R - first time for 2 triples @ 12" box

MP: 20 kg x 5L/R, 4L/R

DL: DDD #1: 285 lbs, conventional

x 1, 1 double over, quick reset at bottom
x 1, 1 right under, quick reset at bottom
x 1, 1 left under, quick reset at bottom

quick reset 2nd reps aren't as good, maybe need to lower more slowly, not sure I want to keep doing these.

1st rep left under was _great_, added cue of pushing/screwing feet into ground.

Wednesday, March 15, 2017

More Variety: WM, 1APU, DL, MP, WHEEL

Today, Wednesday

WM: 4 kg x 2L/R, 8 kg x 2L/R

1APU: @ 12" x 2L/R

DL: A few 225 lb. DL's while coaching Josh's friends

MP: 20 kg x 5L/R

WHEEL: Standing, 4th step, x 2

Tuesday, March 14, 2017

Variety Day

Tuesday - it's a snow day here.

Skin the Cat on the rings, also some front lever practice - managed one leg out a little on both side

Windmill (WM): 12 kg x 2L/R - right shoulder sore from yesterday, and these kind of hit that, not making it worse but starting to loosen up some things.  Need to keep doing these!  Did some 10 kg windmills yesterday and BnP starts but didn't write them down.

PU: bw x 4 - right shoulder not happy, not going to push it.

Lots of snow shoveling.

Monday, March 13, 2017



Some light bent presses and windmill.  Right side is always problematic - have to keep belly tight and focus on only rotating t-spine, otherwise disc problem at my herniated L4-L5.  Some progress today, did 10 kg windmills then 10 kg bent presses.


20 kg, 13L+13R in about 1:20, nothing good happening here - not explosive, rough landing on right side, too long at bottom.

20 kg: 10L+10R in 1:00 - much, much better.  Solid pause at the top, more active throwback, much more explosive on the way up and, most importantly, a strong, smooth finish on most reps on both side.

1APU: @ 12" (box) x 3L/R - first triple at this elevation, 2L/R

DL: 285 conventional, all singles (stand up between), all on short rest

x 2 overhand
x 2 right under
x 2 left under

Sunday, March 12, 2017


Yesterday, just a few things while training

Today, Sunday

SW, all sets of 10
OTM: 32 kg x 2h, 32 kg x L, 32 kg x R
rest extra :60
OTM: 40 kg x 2h, 32 kg x L, 32 kg x R = 60 reps

1APU: @ 12", 2L/R

PU: bw x 12

Friday, March 10, 2017


Today, Friday


SW: 32 kg x 1h x 6' OTM, lf, total 12 sets, 60 reps

rest ~20 min

SN: 20 kg

On the 2:00, finish in 10:40
6L+6R = 12
6L+6R = 24
7L+7R = 38
8L+8R = 54
9L+9R = 72 SN reps

GU: 12 kg and bw, a few to hand and elbow, more on left down side

DL: sumo today

225 x 2 overhand, quick reset at bottom
245 x 2, same
265 x 2, same
285 x 1 r/u
285 x 1 l/u

Thursday, March 9, 2017


Yesterday, Wednesday, walked and tuned a piano.  Sore from pullups

Today, Thursday, still sore from pullups and from piano tuning

1APU: x 3 @18", x 2 @ 12", x 2 @ 12"

PU: @ bw x 10

DL: 285 x 1, 1, 1, 1+1 tng, double over, felt good.

Tuesday, March 7, 2017


Today, Tuesday


GU: 12 kg, to the hand x 1L, several R, to tall kneeling, again more on left side w/ right arm in the air

Goblet SQ: 1 rep w/ 32 kg, just to try it out.

SW:  32 kg x 2h x 5's, total 30 reps, no timer, videotaped, working on form

SN:  20 kg x 5's on the :45, 4 sets, 20 reps total.  Form felt good


@ 18" (bench) x 1L/R
@ 12" (box) x 1L/R
@ 18" (bench) x 3L/R
@ 12" (box) x 2L/R

MP: 20 kg x 5L/R, 5L/R

DL: after watching Ed Coan teach sumo on YouTube

225 x 1, 1 sumo, overhand - best Sumo reps I've ever done.
275 x 1, 1 sumo, overhand - short pause at bottom w/o losing tightness, same as above
275 x 1, 1, 1 sumo, overhand - again short pause at bottom.

Need to video some of these sumo reps to see what they look like, need to focus on chest bigger at the start.

Edit - back to do some pullups:

bb style x 2
Tactical PU x 8

Monday, March 6, 2017

SW, 1APU, DL variety and DL

Saturday, just walk

Sunday, just walk

Today, Monday, walk a lot

GU: 10 kg x 1R, 3-4L, all just to elbow

SW: 24 and 32 kg x 2h by 1 set each, just looking for deep hinge.

1APU: 5L/R, 1L/R, 1L/R - took video, butt still too up in the air.


2" bar x 225 x straddle, 1 each way

Tried behind the back DL with thumbless grip with the above, didn't go well

275 x 1 r/u, x 1 l/u w/ reset at bottom

300 x same - easy

Friday, March 3, 2017


Today, Friday

walk, walk, and walk again

SW, all OTM:
44 kg x 2h x 7
44 kg x 2h x 8
32 kg x 7L
32 kg x 7R
32 kg x 10L
32 kg x 10R - total 48 swing

rest ~ 7:00

SN: 20 kg x 10's, LF, OTM, total 40 reps - each set got better, more explosive, better loading the backswing, shorter duration and yet quicker recovery.


MP: 20 kg, lf, x 4 - short on time.

DL: all 275, all conventional, all doubles t-n-g
x 2 overhand
x 2 right under
x 2 left under

Thursday, March 2, 2017


Stretch a bit first - cossack sequence including bw windmill

SW, all OTM

44 kg x 2h x 5
44 kg x 2h x 5
32 kg x 5L
32 kg x 5R

continue as above twice more, total 60 swings in 12 min



20 kg - OTM
5L, 5R, 5L, 5R - total 20 snatches, maximum explosive up, pull down, maximum hip/hammie load at bottom

Trying to keep the SW/SN volume low enough that I can do it more often.  I seem to like to do a lot and then take a day or two off.


1APU: on bench (18"): 1L/R, 1L/R - starting to dread these, need to keep the volume lower for a bit

18 kg: x 5L/R
20 kg x 4L/R

DL: all 275, all conventional, all doubles t-n-g
x 2 overhand
x 2 right under
x 2 left under

Tuesday, February 28, 2017

SW/SN, PU, 1APU ladder, DL

Today, Tuesday

Short walk

light BnP to start, 12 kg, 1 each side

2h x 44 kg x 5
1h x 32 kg x 5L
1h x 32 kg x 5R

PU: 2, BB style (wide grip, legs crossed, attempting chest to bar)

20 kg x 5L
20 kg x 5R

2h x 44 kg x 5, 5, 5, 5 - looking for best form, total 35 swings and 10 snatches today

1APU: on bench (18"), ladder 1-2-3-4

DB BP: 35's, just playing around w/ relaxing at the bottom.

PU: 2 BB style again, closest I've gotten to the bar yet, but lumbar very tight at the end.

DL: all 275, all conventional
x 1 overhand
x 2 overhand light t-n-g
x 2 r/u light t-n-g
x 2 l/u light t-n-g - 7 reps total today

Monday, February 27, 2017


Today, Monday

SW: 44 kg x 2h x 8, 10 - just do to a few today

1APU: on bench (18"): 2L/R, 2L/R, 3L/R, 3L/R, 3L/R - first time for this many reps in 1 session, also noticing weight starting to come off the other foot, which is good.  13 reps in 5 sets

MP: 18 kg x 5, 5 - really trying to stay stacked tightly under the weight, felt like I succeeded.  Would like to own 18 kg x 5, 5 before moving up to 20 kg.

DL: 275 x 1 r/u, x 2 t-n-g l/u, x 2 t-n-g r/u


Yesterday, Saturday - off, just took a nap and walked

Today, Sunday, after church

SW: 44 kg x 2h x 7, 7, 5, 10, 5, 5 all on long, untimed rests - total 39 swings, focus on practicing technique and not conditioning.  Interestingly, did these in dress clothes and you have to sit deeper into your hinge to avoid getting tangled in the clothing - at least I did.

SW x 1h x various:

24 kg x 10's on the 1:15 x 4 sets, total 40

28 kg x 8's on the 1:15 x 4 sets, sub-total 32, total 72

32 kg x 6's on the 1:15 x 4 sets, sub-total 24, total 96

36 kg x 4's on the 1:00 x 4 sets, sub-total 16, total 112


18 kg x 15's in :35 on the 2:00, total 4 sets = 60 reps - tight lockout, throw the bell back, nose inhale for all sets, "kya" at lockout," and nasal both ways for all recovery.

For the day, 161 swings and 60 snatches

Walk, no more lifting.

Sunday, February 26, 2017


Today, Friday:


44 kg x 2h - didn't count, perhaps 10-15 while teaching, then an hour or so later:

20 kg x 1h x 10's OTM, lf, 4 sets, total 40
rest extra :30
24 kg x 1h x 8's OTM, lf, 4 sets, total 72
rest extra :30
28 kg x 1h x 6's OTM, lf, 4 sets, total 96 swings
rest extra :30


18 kg, 10L + 10R on the 1:30
rest 2-3 min
18 kg, 10L + 10R on the 1:30, total 40 snatches


1APU: on bench (18"), 1L/R, 1L/R, 4L/R

DB BP: 35's x 3, 3 - rest/exhale on most reps

long break

DL: 245 x 5 light touch-n-go, 265 x 4 light touch-n-go (grip was giving out), 265 x 2 r/u, x 2 l/u, both light t-n-g again

Thursday, February 23, 2017


Today, Thursday:

no walk

SW - 2h, OTM:
44 kg x 5
36 kg x 5

44 kg x 5
36 kg x 5

44 kg x 9
36 kg x 10 - total 39 swings

1APU: on bench (18"), 3L/R, short on time so moving on

MP: 18 kg x 5L/R - form improving, short on time so no second set

DL: 225 x 10 light t-n-g, felt great.

Wednesday, February 22, 2017


Yesterday, Tuesday - lots of walking, lots of driving.  Lower back still a little sore from controlled negative of 315 lb. DL, but managed to carry in a 44 kg bell from the car, something I wouldn't have been able to do 24 hours ago.

Today, Wednesday:

Lower back a little sore but ever better.

SW: On the 2 min today:

16 kg x 10L/10R, switch on the fly

20 kg x 20L
20 kg x 20R

60 swings for now, maybe more later, focus is sitting deeply into hinge.

1APU: on bench: 1L/R, 1L/R, 1L/R, 2L/R - remembering to focus on driving hard into heel

MP: 18 kg x 3L/R
PU: bb style x 2

MP: 18 kg x 5L/R - perhaps not as strict, but I still think good.  Focus on different form requires constant vigilance.
PU: bb style x 2 - better

Maybe this combo alternating w/ dumbbell BP and SN - we'll see

DL: lower back still sore, but feeling pretty good compared to 2 days ago, so 225 today, all singles, all quick drop.

225 x 1 double overhand, then 4 singles switching over/under grips each rep.  Felt great, and felt light

With Phil Scarito

Sat/Sun - off

Monday, w/ Phil Scarito, a great session.

2h swings w/ 44 kg - should use the deeper hinge, which I'm very capable of, and keep the good lockout in upper body.  Still could drive heels harder, IMHO.

MP: worked on light weights and staying really tight, w/ zero lumbar extension.  Did not do this on 20 kg, so went back to 16, got it, then to 18 kg, got it, then to 20 kg - tough but got it.

Worked on 1APU - good pointers from Phil about really pushing into my heels and spreading the load and, per Phil, will work on 2 leg version until on floor before switching to 1-leg version

Some dumbbell bench presses, discussed when to relax, positioning the dumbbells, etc.

SN: some weight (don't remember), worked on pulling the bell down to get a more explosive turnaround at the back.

DL: barbell DL up to 315, slight back tweak as I did a slow lowering of 315 lbs, which was stupid to try on my part, given that I was pretty tired already.  Discussed various positioning options at the start.

Great day, had a milkshake from Shake Shack afterwards to celebrate and re-carb

Friday, February 17, 2017


Today, Friday


16 kg x 8L, 8R, 8L, 8R OTM

20 kg x same on the 1:30 - total 64 reps.  Haven't done these in forever, just looking for a good hardstyle version.  Feels like a tonic to the shoulder and upper back.

1A1LPU: @ 20" - bench + 2" box: 1L/R, 1L/R, 2L/R

DL: 286 x 2 t-n-g, 1, 1, 1 - with my friend and student, John, watching, and demonstrating some variations in DL technique.

Thursday, February 16, 2017


Today, Thursday:

Need a variety day, I think.

StC and play with front lever on the rings for the first time.

BnP: 16 kg x 2R/L - not bent enough, but nice to use a slightly heavier-than-Barbie weight for a change

36 kg x 5's lf OTM: 30 total
32 kg x 6's OTM: + 36 = 66 total
28 kg x 7's OTM: + 42 = 108 total


GU: bw to hand x 1L/R, 16 kg to hand x 2 alternating singles

Wednesday, February 15, 2017


Today, Wed


played for a video audition so not much time to lift

SW: 32 x 6L/R, 6L/R

1A1LPU @ 22": 1L/R, rest, 4L/R - near limits, 2L/R

DL: 286 (kilo plates) x 5 single - quick drop on first 4, very controlled lower half of neg. on final rep

Tuesday, February 14, 2017


First post in a week, first exercise in a week.

Last Tuesday, felt great.

Last Wednesday, had a fever and had shows to play Wednesday through Saturday nights, so I decided it was time to walk down from my recent peaks rather than fall off.

Still not 100% today, but morning breathing walk, which had been poor, are halfway back to normal numbers, and I'm feeling on the mend.  I've also enjoyed eating a salad every night and not having any sweets, and just generally been feeling on the mend after Jamboree, so I decided to exercise today.

Today, Tuesday:

SW: 40 kg x 1h x 5's on the minute for 10 minutes, total 50 swings
straight into
36 kg x 1h x 5's on the minute for 8 minutes, total 90 swings
straight into
36 kg x 2h x 10, total 100 swings in 19:20

Very interesting to go heavier, with shorter sets, and with longer rests.

1A1LPU @ 22" (bench + 4" box): 1L/R, rest,  2L/R, rest, 3L/R - didn't expect to get a triple today

SN: 16 kg, 5L/R, slow pace w/ rest overhead

DL: conventional, double overhand

275 x 1, quick drop
275 x 1, 1, controlled lowering
302 (some kilo plates) x 1, 1, controlled lowering

Tuesday, February 7, 2017


SW: all sets today - one set, walk away for a few minutes before next

32 kg x 20 H2H

32 kg x 6L+6R

24 kg high pull x 5R+5L - I think I should do these more, good for shoulder mobility for me

24 kg 1h swing, 10L+10R

32kg 2h swing x 10 - 72 total, enough for today

1A1LPU - 3 singles on short rest, longer rest, 3 doubles on long rests, total 9, a PR at this height.  While this still takes focus, this height is requiring a less intense effort, and that's the goal so nice to see it happening.

PU: bw x 2, bodybuilder style - chest getting ever closer to the bar, not sure if my grip is wide enough because I can't get my grip any wider use the high bar I usually use - might be time to move this to the bar on the power rack.

DL: 275 x 3 singles on short rest, rest, 2 singles on little rest

Monday, February 6, 2017


Just breathing walks and stretches for Sat/Sun - lots of rehearsals

Today, Monday:

StC x 1, tried to keep pike position throughout, slow back around to L-sit

SW: 32 kg x 5's on the :45, rf - only 4 sets, feeling very tired from my weekend, this helped get my blood flowing.  20 total


SW: 32 kg: 7L, 7R, 5L, 5R, 5L, 7R, 7L, 5R, 48 here, 68 total for the day

Dear Abbies feel tired from swings, probably not ideal to swing before 1A1LPU

1A1LPU @ 22" (bench + 4" box): 1L/R, 1L/R, 2L/R - these are definitely getting better.

MP: 20 kg x 5L/R

DL: On new Okie DL bar (!): 275 x 2 touch-n-go, 275 x 2 singles w/ reset at the bottom

Enough for me and how tired I am overall.

Friday, February 3, 2017


Yesterday, Thursday: easy day, just some light bent presses for t-spine mobility

Today, Friday:


SW: 24 kg x 20L, 20R - total 40


GU: bw, the 16 kg to hand x 1L/R, 1L/R

1A1LPU @ 22": 3L/R, 1L/1R/1L/1R

C&P: 24 kg x 3L, 3R - left felt stronger today.

PU: bw + 16 kg, 3 reps, focus on control and not tweaking neck, didn't get quite as high but still plenty high enough.

DL: 5 singles @ 275.  Okie bar arrived but can't get it completely unwrapped in time to lift and teach, so we'll use it next time.


Wednesday, February 1, 2017



SW: 32 kg:

OTM: 8L, 9R, 9L, 8R, 13L, wait 1:30, 13R - total 60


1A1LPU @ 22":
2L/R, 2L/R, 2 alternating singles (1L/1R/1L/1R), 1L/R - 8 total each side, PR volume at this elevation, could have done more but am not going to be a pig about it.

PU: 2 bodybuiilder style.  Chest getting ever closer to the bar

C&P: 24 kg x 2 alternating singles, then phone rang

DL: 275 on Texas bar, 4 singles, last rep was awesome - straight up, no shins, back was tight and straighter than usual from beginning to end.

Tuesday, January 31, 2017


Today, Tuesday

No walk - snowing

1A1LPU: lf, 1, 1, 2

C&P: 20 kg x 5


1A1LPU: lf, 2 - second rep right wasn't so good, shaky

PU: bw + 16 kg on left foot, 3 reps - trying to get used to these.  Would like to work on 1-arm bar hangs tomorrow since I've maybe figured out how to do it on my left side without spinning around.

DL: 275 on Texas Power Bar x 2, 2, light t-n-g

Monday, January 30, 2017


Walk - twice, a short one and to the grocery store

SW: 32 x 10L, 10R, 10L, 10R OTM - figured out, while just moving 32 kg bell, that how I grip it with my right thumb is what's been bothering my right thumb.  Switch to a focus on hooks of fingers - plenty strong enough, and no problems with the thumb.  Good to have found a solution to this problem.

1A1LPU: 1, 2, 1, 2 - first time for 6 in a single session at this elevation. Right side felt better than left today.

Sold Okie Bar and ordered a new one, so while waiting for the new one to get here:

DL: on Texas Power Bar, 225 x 1 - can feel bar is slightly thicker.  Still double overhand, conventional

PU: bw + 16 kg on right foot, 3 reps, all Adam's apple above the bar

DL: 275 x 1, 1, 1, 1 - controlled negative on all but first.

Friday, January 27, 2017



no walk today. :(

1A1LPU: 2L/R, 3L/R - set of 3 wasn't great on right but was solid on left  First triple @ 22" elevation

MP: 24 kg x 3L/R, 22.27 kg x 4L/R, 20 kg x 7L/R


265 x 1 standing on 35 lb. plates (about 1-1/2" elevation)

295 x 2, 2 on the floor (took off the 10's and put the 35's on the bar), touch-and-go with light touch.  Not really tight enough for the 2nd rep of the 2nd set but had a very good lockout on the 1st rep - there might be a connection there for me - I think I lose my preferred lumbar spine when I extend my t-spine at the lockout.  Not that it has to be this way - will continue to experiment.

295 x 1, focus on tightening glutes at lockout, which helps w/ lumbar positioning, then did a very slow negative.  This is pretty close to my limits of what I can rep with and do a slow negative, me thinks.

Thursday, January 26, 2017

Variety Day but some 1A1LPU and easy SW

Today, Thursday - easy day

StC, also play w/ front lever but didn't get very far

BnP - several w/ 8k and 10kg, just looking for good form, need to be sure to move into left hip.

1A1LPU - even on easy day, need to keep up with these: 2L/R, 1L/R - first double at this height, I think.

SW: 24 kg x 15L, 15R - no clock

Evil Wheel: Standing, 4th step, 2, 2.  Cue for better second set was to fire glutes and turn hips under

Wednesday, January 25, 2017


Today, Wednesday


StC on rings

PU x 2 - trying to get chest to bar, not getting it all the way there, but feeling like I'm better at these.

SW:  32 kg, 9's OTM, lf, 8 sets for 72 total.  Feeling like my left side swing is worse because I don't really move into my right hip well on that.  Maybe some 1-leg DL tomorrow

break, walk again

1A1LPU - L/R singles, shorter rests, 4 - much better than Monday

MP: 24 kg x 2, 2
C&P: 24 kg x 2 - this helps with tightness, will do more of these

DL: on 35" plates (about 1-1/2" high), 265, conventional, double overhand, focus on keeping upper back tight throughout lift.  2, 2, 2 - each double was with a very light touch-and-go at the bottom, and a very controlled negative after the second rep.  Nice!

Tuesday, January 24, 2017


Short walk

SW: 32 kg, 8's on the :45, total 32 reps

GU: bw x 1L/R to the elbow, 16 kg x 1 to tall kneeling, legs @ 90, x 2 more alternating singles to hand

StC on rings - 1, but a good one

1A1LPU: 1L/R, 1L/R

24 kg x 3L/R
22.27 kg x 4L/R
20 kg x 5L/R

DL: conventional, double overhand, standing on 35 lb. plates, 287 lbs., x 3 good singles w/ very slow, controlled negative

Monday, January 23, 2017


No lifting Saturday or Sunday

Today, Monday

A few goblet squats @ 24 kg, 32 kg

SW: 32 kg x 11's OTM, 8 sets so 88 reps total.  Form lacking a solid plank at the top.

1A1LPU @ 22" - singles, 4 each side, failed 5th rep left, decided not to try right.  Lost focus on abs today, maybe because they were tired from my longest 32 kg session of swings to date and not much rest after swings before these today

That'll do for today - left arm is definitely tired - it's shaking - and I am tired.  Tomorrow is another day.

Saturday, January 21, 2017


Today, Friday

StC on rings x 1, 1 - goes against my rule about working abs early in a workout, but feels good and we'll keep at this for a little while.  For first rep, let everything go slack and the bottom and then had to bend knees to come out of it.  Second rep, stayed tighter but still paused at the bottom, and gripped the rings hard to initiate coming out of it, and managed straight knees this time.

1A1LPU @ 22" (bench + 4" box)

MP: 24 kg x 2L/R, 2L/R - second set much better

DL: standing on 35" plates, conventional, double overhand

265 x 1, 1

287 x 1, 1

Thursday, January 19, 2017



L-hang on rings


32 x 10L
32 x 10R
48 x 2h
Rest 1 extra min, repeat above - total 60 swings

1A1LPU: 1L/R, short rest, 1L/R - only 2 singles today, but they were tighter

MP: 22.27 kg, 5L/R

And that's it for today - very tired from all the rehearsing and staying up later than usual writing arrangements.

Wednesday, January 18, 2017


Today, Wednesday

Walk - ah, nice.  Home w/ about 20 kg of groceries

Shoulder dislocates w/ rope

SW: 28 kg x 15's, lf, on the 1:15, total 60 reps

bw x 1R/L to elbow
16 kg x 2 alternating singles to hand
16 kg x 3L/R to elbow - best 16 kg day so far, back is feeling fine

A couple of skin-the-cats on the rings

Missed my usual, albeit small, breakfast, feeling kind of tired, so that will be enough for today

Tuesday, January 17, 2017


Today, Tuesday:

Only a short walk

SW: 32 kg x 1h OTM, lf, total 60 - finding my grip is slightly twisted on the right, fixed it but it feels really weird.  Left hand ring and pinkie fingers are definitely much stronger than right.  I think this was the source of the discomfort in my right thumb

1A1LPU: 1L/R, rest :30, 1L/R, rest longer, 1L/R - same volume as yesterday, less rest, better form.

DL: 265, all conventional, slow neg, all OTM-ish
x 1
stand on pair of 35 lb plates
x 4 more singles

About 40 minutes from start to finish

Monday, January 16, 2017


Sat/Sun - off, very busy, some splits during Sat long rehearsal

Monday, today:

Shoulder dislocates with a rope

BnP: 8 kg, alternating singles, lf - 3-4 each way.  Actually a little better, and right side (usually the worse of the two) seemed the better side today.  Somewhere around 10-12 kg is where that funny tendon in my right shoulder comes into play - we'll try 10 kg tomorrow.

SW: OTM today

48 kg x 2h x 9
28 kg x L x 15
28 kg x R x 15
32 kg x L x 10
32 kg x R x 10 = 59 swings

rest a few minutes

48 kg x 2h x 13 = 72 swings for the day

1A1LPU - bench + 4" apple box x 1L/R, rest, 1L/R, rest, 1L/R - last were best

MP: 22.27 kg x 4L/R

DL: 287 x 1, 1; 275 x 1

Friday, January 13, 2017


No walk

SW: on the :45:

48 kg x 2h x 5
32 kg x 1h x 7L
32 kg x 1h x 7R
48 kg x 2h x 5 (repeat above but 8's instead of 7's for 1h swing)
32 kg x 1h x 8L
32 kg x 1h x 8R

Total 40 swings

A few hours later:

1A1LPU: after yesterday's PR lower box height, back to 26" and did 4L/4R, probably also a PR.

Thursday, January 12, 2017



Some shoulder dislocates with a rope, cossacks

SW: 48 kg x 2h, sets of 10 w/ about 5 min rest between, total 30 reps - feeling tired, that's enough of these and enough swings for today.

1A1LPU: 2L/R @ 26", 1L/R @ 22" - progress!!!  Part of what I'm learning how to do is set up, then shift weight forward to load the bearing arm, then do the movement down and up - seems to help.

DL: 265 x 1 quick down, 287 x 1, 1, very slow negative double over, shins right up against the bar, conventional

Wednesday, January 11, 2017




Today, with my 20-year-old and a friend of his in our basement gym:

FSQ: 24 kg x 2 bells x 5 reps by the book - paused, upright posture

1A1LPU @ 26" x 2L/R, 3L/R - 5 today, and they were pretty easy, too.

SW: 28 kg x 10's, lf, OTM for 40 total reps - tired from the above stuff and from life, this will do for today

Skin the cat on rings - 2 singles, getting better, got all the way around, straight knees throughout.

MP: 20 kg x 5L/R

HLR: 1, to demonstrate

DL: since we did abs already, going for something lighter today, so 245 x 5 singles.  Stood very close to the bar, sat back, and dragged bar up shins today.  Felt strong.

Tuesday, January 10, 2017


Today, Tuesday


Halo, a few w/ 16 kg

SW: 28 kg x 25L in :40, start on the 4:00, 25R in :40, done, total 50 reps.  This is a 1:5 work:rest ratio.  Longer sets yesterday and today to help with move to 32 kg in the future.

GU: all to hand today:

bw x 2R/L
14 kg x 2R/L
16 kg x 1R/L - nice, able to keep movement slow and controlled

22.27 kg x 3L/R

1A1LPU x 1L/R, 2L/R, 1L/R - getting used to these but still really need to concentrate on staying tight, especially glutes and belly

DL: 276 x 4 singles - playing with standing a little further away from the bar to get more bent knees and more legs into the lift.

Monday, January 9, 2017


Friday - don't remember
Saturday - all day rehearsal, some splits during breaks
Sunday - 2 hours training so some demonstrating but nothing else

Today, Monday:


On the 2:00, did

SW x 28 kg x 16L
SW x 28 kg x 16R
1A1LPU x 3L
1A1LPU x 3R
SW x 28 kg x 20L
SW x 28 kg x 20R - was a little dizzy to start last set so put the bell down, waited until 1:00, then was successful

Today 3 PU each side, total 72 swings

Thursday, January 5, 2017



SW: 28 kg x 10's, lf, OTM for 80 reps. Form is improving, rep count needs to stay here as we're nearing the red line, I feel, at 80 reps on this time schedule

GU: bw x 1R/L, 14 kg x 2R/L - felt good, crisp

1A1LPU: 2L/R, 2L/R - left shoulder feeling a little loose/weak today, maybe it's the getups first

MP: 20 kg, lf, 4 - again, left side a little loose/weak, so skipped final planned rep

DL: conventional, double overhand, 3 singles on about 1:00 rest.  Playing with foot position by adjusting at lockout then noticing where I am when I put the bar down - feet are closer together and more turned out than I think I need, so I will be trying more of that.  Did this for the 3rd rep and it felt strong.

Wednesday, January 4, 2017



3 mile walk

28 kg 1h swing x 20L, rest :90, 20R.  Each set took about :30

Skin-the-cat on the rings, a few times, ended with L-sit each time

1A1LPU @ 26": 2L/2R - getting easier/better

Tuesday, January 3, 2017



Short walk

Mobility movements w/ light weight:

WM: bw x 1L/R rf, 12 kg x 2L/2R, lf

10 kg x 3R/3L - good

12 kg x 1R/L - right side really stretched and/or irritated that tight tendon, so we'll stop there


25 lb bar x 15 - things start working themselves out at around rep 8

45 lb bar x 10 - both sets being careful not to hyperextend elbows

1A1LPU: 3L/3R

MP:20 kg, lf, 5

DL: 265 x 5 conventional light t-n-g, 265 x 1 with a more sat-back approach

Monday, January 2, 2017



Just what feels good today - entering a very busy time outside of lifting, will just go with the flow for the next 5-6 weeks.


WM: bw x 1L/R

bodybuilder style, 2 - chest doesn't touch but it's getting closer.
repeat - better still, used cross legs, seems to help.

1LDL: 20 kg x 3L, 3R - pretty solid

MP: 20 kg, 5L/R

1A1LPU: 2L, 2R

245 x 5 double overhand, conventional, light t-n-g

FSQ: 2 x 20 kg, 5 reps

Sunday, January 1, 2017

SW, PU, Pistol

Friday, yesterday, feeling very tired, also underweight, so took a nap and ate a lot

Today, Saturday:


40 kg x 2h: 10, 10 OTM - felt over the top in terms of effort, so took a break, but they were good swings, so probably just dialed the volume control a little too high

28 kg: x 1h: 15L, 15R on the :90, and again, a break, and again, felt good and explosive

40 kg x 2h: 10, 10 OTM - that will do for today, 70 swings


1A1L PU: 1L/R break, 2L/2R

Pistol @ 4k: 1L/R, break, 1L/R - enough of these - they were better today.  Left leg is learning from my analyzing what the right leg does well.