Tuesday, April 25, 2017

WM, 1APU, DL

Today, Tuesday:

walk

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

WM, MP, DL

Today, Monday

walk 1.7 miles to tune a piano, walk home again

later:

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

MP:
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

SW, 1APU, DL

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

WM, StC, SN, DL, PU

Today, Saturday

WM: 24 kg x 2L/R

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

http://www.youtube.com/watch?v=JqMS8WrEfas

http://www.youtube.com/watch?v=i5k_sCMvixQ


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.

WM, SW

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

SW:
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

break

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

WM, SW, MP+PU

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

SW, WM, 1APU, DL

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

walk

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

break

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

StC, WM, MP+PU, DL

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.

walk

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

MP:
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, SW

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

WM, 1APU, DL

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

WM, SW, MP, DL, PU

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

MP:
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

WM, StC, SW, DL

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

TSC

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

WM, SW, MP, DL

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

WM, SW

Today, Wednesday - variety day

walk

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.

rest

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

rest

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


WM, MP, DL

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

WM, 1APU, DL

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

WM, SW

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

WM, SW, MP, 1APU, DL

Today, Thursday:

walk

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

SW:
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

WM, GSQ, SW, 1APU, MP, DL

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

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

DL:

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

Conventional

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

SW

Today, Saturday

SW:
OTM:
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.

rest

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

Walk

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

walk

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

Walk

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

WM, SW, 1APU, MP, DL

Yesterday, Sunday, lots of driving

Today, Monday

walk

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

SW

Today, Saturday

walk

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

1APU, WM, MP, DL

Friday

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

SN, 1APU, DL

Walk

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.

SN:

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

SW, 1APU, PU

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

SW/SN, GU, DL

Today, Friday

walk

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

1APU, PU, DL

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

SW/SN, 1APU, MP, DL, PU

Today, Tuesday

walk

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

1APU:

@ 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.

DL:

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

SW/SN, MP, DL

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.

rest

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

SW, SN, 1APU, MP, DL

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

rest

SN:

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.

rest

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

MP: 
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

All OTM
SW:
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)

SN:
20 kg x 5L
20 kg x 5R

SW:
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

SW, 1APU, MP, DL

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

SW, SN

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

SN:

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

SW, SN, 1APU, DB BP,

Today, Friday:

SW:

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

SN:

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

rest

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

SW, 1APU, MP, DL

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

SW, 1APU, MP, PU, DL

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

SN, 1A1LPU, DL

Today, Friday

walk

SN:
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

SW, GU

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

SW:
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

Rest

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

Wednesday, February 15, 2017

SW, 1A1LPU, DL

Today, Wed

walk

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

SW, 1A1LPU, DL

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
http://www.youtube.com/watch?v=vNCw3jyTowg




Tuesday, February 7, 2017

SW, 1A1LPU, PU, DL

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

SW, 1A1LPU, MP, DL

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

walk

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

SW, GU, 1A1LPU, C&P, PU, DL

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

Today, Friday:

walk

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

break

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.

-S-

Wednesday, February 1, 2017

SW, 1A1LPU, PU, C&P, DL

Walk

SW: 32 kg:

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

break

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

1A1LPU, C&P, PU, DL

Today, Tuesday

No walk - snowing

1A1LPU: lf, 1, 1, 2

C&P: 20 kg x 5

Break

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

SW, 1A1LPU, DL

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

1A1LPU, MP, DL

Saturday:

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

DL:

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

StC, PU, SW, 1A1LPU, MP, DL

Today, Wednesday

walk

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

SW, GU, 1A1LPU, MP, DL

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

MP:
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

SW, 1A1LPU

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

1A1LPU, MP, DL

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

SW, 1A1LPU, MP

Thursday

L-hang on rings

SW:

OTM:
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

SW, GU, StC

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

GU:
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

SW, 1A1LPU, DL

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

SW, 1A1LPU, MP, DL

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

SW, 1A1LPU

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

SW, 1A1LPU, DL

Walk

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

FSQ, 1A1LPU, SW, STC, MP, HLR, DL

Wednesday

Walk

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

SW, GU, MP, 1A1LPU, DL

Today, Tuesday

Walk

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

MP:
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

SW, 1A1LPU

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

Today, Monday:

Walk

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, GU, 1A1LPU, MP, DL

Thursday:

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

SW, STC, 1A1LPU

Wednesday

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

WM, BnP, OHP, 1A1LPU, MP, DL

Tuesday

Short walk

Mobility movements w/ light weight:

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

BnP:
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

OHP:

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

WM, PU, 1LDL, MP, 1A1LPU, DL, FSQ

Monday

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.

-S-

WM: bw x 1L/R

PU:
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

DL:
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:

SW:

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

break

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.