Saturday, October 21, 2017

DDD #34 (postponed): Rings, DL

Yesterday was the planned DDD from the day before; today is the planned DDD from yesterday

Another short day, not much besides DL because we're still recovering, maybe ...

Rings: StC + FL x 1 - FL getting more solid and a little lower.

DL:

225 x 1, 1 - fast, felt good
275 x 1, 1 - fast, felt a little funny left lumbar and oblique, very interesting.  Just a smallest odd feeling
305 x 1, 1 right under - no attempt at speed, went well
325 x 1, 1 left under - getting heavy, 2nd rep was slow and a grind but felt OK at lockout and afterwards




Friday, October 20, 2017

DDD #33 (postponed) - Rings, DL

A bit of a wrinkle in the training.

Tuesday's lifting came after a Monday evening rehearsal, and then some upright bass playing, and my back started to feel a bit off.  Wednesday, a planned off day, found me very stiff, and the tightness moving between mid-upper back and hips.  I took Thursday, yesterday, off as well, and today, Friday, am going to see what things feel like after a light start - if regular weights feel good, we'll do yesterday's planned lifting and then catch up for the missing day tomorrow.  But the most important thing is to not make things worse.

I feel fine today, I'll note - nothing feel sore or tight.

Today, Friday

Rings: StC x 1 - played around a little but no FL

DL:

145 (what was on my wife's bar) x 1, 1 double over - a little sore but nothing terribly unusual

225 x 1 double over on my bar - stupid easy

265 x 1 double over - also easy although slightly slower

285 x 1 double over - also easy

295 x 1, 1, 1, 1  - right under, quick drop and reset at the bottom w/o letting go of the bar

305 x 1, 1 - left under but otherwise as immediately above

320 x 1 - as above but switched to 3 big wheels each side, plus a Barbie :) 2-1/2 on each side.

8 DL's at 70% or better, total 12 DL's today

DDD #32: Rings, 1APU, DL @ 70% and 80%

No walk, breathing or otherwise, today - busy and it's cold out, too.

Rings: StC + FL x 1

1APU @ 4" x 1L/R, 2L/R

DL: conventional, all quick drop

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

275 x 1, 1 double over - 95% tng, felt fantastic, more legs at the beginning
315 x 1 right under - tried to use as much leg - weight is too heavy for that, but perhaps it still helped
315 x 1 left under - same

7 reps today


Monday, October 16, 2017

DDD #31:Rings, 1APU, MP, PU, DL

Yesterday, Sunday - just walk

Run at end of breathing walk - was tired and didn't go quite as far as has been usual of late, but I'm training for a DL meet and not a 5k. :)

walk

Rings: StC x 1 - instead of FL, held a v-sit sort of position on the rings for a little bit.  I am, overall, feeling tired today.

1APU @ 4" x 1L/R, x1L/R - these felt great last week, hopefully they feel better tomorrow again

MP: 20 kg x 5L/R - took longer than usual between sides and it helped line up the right side better.

PU: on rings, experimenting w/ false grip, just one, hold at top.

DL: 295, conventional - still tired

x 1, 1, 1 right under on ~:30 rest as singles w/ quick drop

x 1, 1, 1 left under - same



Saturday, October 14, 2017

Variety - bar hold, StC, SW x 20

Saturday - planned off day from DDD and more else

short run after breathing walk

hold on bar - 50 seconds

Rings: StC + FL x 1

SW: 24 kg x 10L, 10R

Friday, October 13, 2017

DDD #30: Rings, 1APU, MP, DL (70% and 80% instead of 75% today)

walk

Rings: my b/u FL

Dragon Flag on a bench x 1

Rings: StC + FL x 1

1APU: @ 4" x 2L/R

MP: 20 kg x 3L/R

DL: conventional - something different today

275 (70%) x 1 double over

315 (80%) x 1, 1 right under, quick drop, ~:30 rest between

275 x 1 double over

315 x 1, 1 left under, quick drop, ~:30 rest between

Nice change of pace

DDD #29 - Rings, 1APU, DL

Today, Thursday:

run after breathing walk

walk

Rings: b/u FL from feet on bench x 1, StC + FL x 1

1APU @ 4" x 3L/R - a little rest did me good!  I think this is my first triple @ 4"

short on time, so DL:

DL: 295 lbs. today, conventional

x 1, 1, 1 double over, 95% tng - I think this is the first time for a triple @ this weight w/ this grip, bar was starting to slip on the last lockout

x 1, 1, 1 right under, 95% tng

x 1, 1, 1 left under, 95% tng


Tuesday, October 10, 2017

DDD #28 - Rings, 1APU, DL 325 lbs.

Run after breathing walk - faster, shorter, making progress, felt great

Walk twice

Rings: StC x 1

1APU @ 4" x 1L/R

DL: conventional

275 x 1, 1 double over
295 x 1 double over

325 x 1, 1 right under

325 x 1, 1 left under

Monday, October 9, 2017

DDD #27 - Rings, DL

Lifting late today - big day yesterday, w/ relatives staying overnight and 20 people for dinner

AM: walk

PM: Rings - StC x 1

DL: 300 lbs. conventional

all on 1-2 min rest between

x 1, 1, 1 right under

x 1, 1, 1 left under

A good day for being tired

Didn't make up any missed reps from last week, might do that tomorrow if more rested

Sunday, October 8, 2017

Make-Up Day: DDD #26: Rings, DL, 1-leg DL

Today, Sunday - not a planned lifting day, but skipped Friday and didn't DL much yesterday, so today:

Rings: StC x 1

DL: 300 lbs. conventional

x 1, 1 double over

x 1, 1 right under

x 1, 1, 1 left under - 1 extra rep was to make up for Friday, so now I'm back on the correct daily schedule but 5 reps 4 reps behind.  And the extra rep was also because it felt good.  All reps 95% tng, all including a slow final lowering.

1-leg DL x 20 kg x 1R/L, 1R/L

Saturday, October 7, 2017

DDD #25: rings, 1APU, MP, PU, DL x 1

Skipped planned DDD #25 yesterday - just too tired

So today is DDD #25

Rings: usual

1APU @ 4" x 2L/R, x 1L/R - with my wife watching, try to stay more connected on right, was slow but better

MP: 20 kg x 5L/R, x 5L/R - first time for two sets of five, and at this weight, this is easy to do every day and I will try to do that.  Form is improving.  Today, I focused on turning hips under past neutral and then easing back into neutral before cleaning the bell, and on getting right rack position to be stronger, as left is - right shoulder tends to collapse in rack and then open up during the press, which isn't good.

Archer PU:  xtend rf x 1, lf x 1 - worked on facing front, like a one-arm iron cross - seemed better, tighter

DL: 300 lbs. x 1 right under, just tired, it's 5 PM, not going to push things

Thursday, October 5, 2017

DDD #24 - Rings, 1APU, MP, DL

Yesterday, Wednesday - planned off day but got to walk a couple of times.  Was crabby and hungry for a good part of the day.

Today, Thursday

Rings: StC x 1, Archer rf x 1, lf x 1

1APU: @ 4" x 2L/R, 2L/R

MP: 20 kg x 5L/R, 3L/R

Forgot to do some PU - maybe tomorrow

DL:  In a moment of weakness of mind and spirit, I added 2.5 lb plates to the bar because I wanted to do my 95% tng reps with an even 300 lbs.

x 1, 1, 1 right under (least favored), 95% tng

rest as usual in these, about 5 minutes

x 1, 1, 1 left under (favorite), 95% tng

Tuesday, October 3, 2017

DDD #23 - Rings, Archer PU, 1APU, MP, DL

walk

short on time ...

Rings:

CU x 1 - for height and hold

Stc + FL x 1

Archer PU: xtend rf x 1 - good; xtend lf x 1 - not as good, perhaps just tired

1APU @ 4" x 2L/R, 1L/R

MP: 20 kg x 5L/R

DL: 305 lbs., w/ my wife timing
alternating grip singles on the :30, starting right under, quick drops - total 6, excellent!

-S-

Monday, October 2, 2017

DDD #22: StC, Dragon Flag, Archer PU, 1APU, MP, DL

After a very tiring weekend:

short run at end of breathing walk

Rings: StC + FL x 1

Dragon Flag: 1 - I think these will help the FL, and I need to work up to reps of this.

Archer PU:

extend rf x 1 - I don't keep the ring pulled enough in front of me when I bring it back
extend lf x 1 - better re: above, but easier since that's the starting position

1APU @ 4" x 1L/R, x 1L/R, x 1R/L, x 1L/R - a little rusty

MP: 20 kg x 4L/R - also a little rusty, been missing doing these

DL: was thinking about alternating 285 (72.5%) and 305 (77.5%)

conventional, no double over today

295 x 1, 1, 1 right under tng 95% - lockouts felt good

decided to try 305 here

305 x 1, 1, 1 left under tng 95% - felt a little heavier but not much

Doing some more math, 275 and 315 would be 70% and 80%, respectively - perhaps this is worth a try, although I didn't try 285 and 305, just 295 and 305, so maybe 285 and 305 next.



Friday, September 29, 2017

DDD #20 (was postponed): Rings, Archer PU, 1APU, DL

No lifting yesterday:

right hip was very sore after heavy lifts on Wednesday, but I walked it off and stretched a lot the rest of that day, took some Aleve after the first few hours had passed, and also stretched and took Aleve, but less of it, yesterday.  Today, no medicine and everything feels fine.

Today, Friday

walk

stretch a bit - cossack but not whole sequence

Rings: FL w/ feet on bench - been trying this lately, a "bottoms up" partial front lever, seems good

Rings: StC + FL x 1, 1

Archer PU: extend rf x 1, extend lf x 1

1APU: @ 4" x 2L/R - finding what to do w/ right shoulder

DL: conventional

275 x 1

295 x 1, 1, double overhand, tng95% - because I felt like really going for a 100% lockout on Wednesday was some of what bothered my hip, I'm realized I need to do that more in training - thus, I really locked out hard on these and the rest of the day's reps

295 x 1, 1 right under and otherwise as above

295 x 1, 1 left under and otherwise as above



Wednesday, September 27, 2017

DDD #21 - 90% (355 lbs.)

I decided, due to general fatigue from Sunday and want of a rest day before the 2nd-heaviest day on the program, so skip day #20 and do day #21 one day earlier than planned.  This will also let me be more rested for the busy Fri night and Saturday, and then Sunday to come this weekend.

Yesterday, no exercise but some walking

Today, more walking

Rings: Tried a FL starting with my feet on a bench - could do a little of that, interesting

Rings: StC x 1

DL:

225 x 1 double over
275 x 1 double over
325 x 1 right under
355 x 1, 1 left under - on 5 min or so rest.  Interesting - 2nd rep was a death march, and I was talking to the bar, yelling at it, and it felt a lot like a meet pull, but I finished the lift.

Monday, September 25, 2017

DDD #19: Rings, 1APU, DL

Tired from big day yesterday:

short run after breathing walk - been doing these Mon/Wed/Fri lately.

Rings: played with dips, played w/ false grip pullups as well, then StC + FL x 1.  Tried to come out of it in a pike, could not.

1APU: @ 4" x 2L/R, x 1R/L - right side was better on the final rep.  For tomorrow, want to go back to an easier elevation

DL: 295 lbs. conventional

x 1, 1, 1 right under, tng 95% - felt strong, tighter

rest

x 1, 1, 1 left under, tng 95% - felt strong

Saturday, September 23, 2017

DDD #18: Rings, 1APU, DL

Tired from a couple of days of performing, travelling, driving, etc.

Rings: StC + FL x 1 - both feet out on FL, still not near parallel but definitely working hard.

1APU: @ 4" x 2L/R, @8" x 2L/R, 1L/R - figured out that I cannot let my right shoulder collapse forward at the top, otherwise it's too far forward past a certain point in the descent.  Scapular retraction, me thinks.  Wasn't doing _any_ on my right side and I need a little - not much, but a little

DL: 295 conventional

x 1 double over, quick drop

x 1 double over, quick drop

x 1, 1 right under, tng 95%

x 1, 1 left under, tng but loosened up a bit at the bottom for a second - just tired.



Wednesday, September 20, 2017

DDD #17: Rings, 1APU, DL

Run at end of breathing walk, changed paces slightly every so often, felt good.

Short walk

Rings: StC + FL x 1 - use 2-legged but above parallel today, felt good - felt like I could fire my glutes, and felt like shoulders were better.

1APU: Tried 4" day: x 2L/R - PR - @12" x 5L/R

Big next few days in Philly, so taking a short workout today

DL: 295 conventional

x 1, 1, 1 - right under

x 1, 1, 1 - left under

Tired today, but glad to have gotten the session in.

Rings, 1APU

Walk 3-4 miles

Rings: StC + FL - better, video below

http://www.youtube.com/watch?v=ixc3WhkaZeg

1APU @ 8": 3L/R - getting better

Thought about DL'ing but just didn't feel like it, so we'll do it tomorrow, then two days off, then Saturday, all of which is already what's on my calendar.

Stopping here - short day, more tomorrow, walk was very nice


Tuesday, September 19, 2017

DDD #16: Rings, 1APU, MP, DL

Today, Friday

run after breathing walk

Rings: StC + FL x 1, 1 - long break between video'd first one, used one leg out only, still wasn't to parallel so tried to get lower on the second one but didn't tape it.

1APU @ 8" x 2L/R, 2L/R, 2L/R

MP: 20 kg x 5L/R

DL: 295 conventional

1 double over, 1 right under, 1 left under, all quick drop

rest

1, 1 double over tng

rest

1 left under

Saturday, September 16, 2017

DDD #15: Rings, 1APU, DL

Moving the schedule around a lot to accommodate work and travel.

Rings: StC + FL x 1, up w/ HLR

1APU at 8" x 1L/R, 2L/R

DL: 295 conventional

yesterday, we did all double overhand grip, so today all mixed

x 1, 1, 1 right under, 95% tng

x 1, 1, 1, 1 left under, same

Friday, September 15, 2017

DDD #14: Rings, 1APU, PU, DL

Did planned heavy day _yesterday.

Run at end of breathing walk - getting easier, and getting a little further each time.

Rings: (StC + FL) x 2

1APU: @10" x 3L/R, @8" x 3L/R

PU: archer

extend right first x 1, 1 - I don't bring the right hand back in tight enough to my front.  Need to pull elbow in more.

extend left first x 1


DL: 295, conventional

x 1, 1, 1 double over, 95% tng
x 1, 1 double over, 95% tng - grip tired

enough for today

Thursday, September 14, 2017

DDD #13 - DL 335 lb x 6 singles

DDD #13

Decided to do heavy day, originally planned for day #14, here instead of tomorrow - better when rested and I was off yesterday

Rings: StC + FL x 1

DL: conventional, all singles w/ quick drop

275 x 1 double overhand
305 x 1 double overhand
335 x 1, 1, 1 right under
335 x 1, 1, 1 left under (favored grip)

Tuesday, September 12, 2017

DDD #12: Rings, 1APU, MP, PU, DL

Walk, and mow the lawn

Rings: StC + FL x 1, StC as HLR on the way up - x 1

1APU: used 10" yesterday for the first time this cycle, but it felt a lot like 12" had, so today

1APU @ 8" x 1L/R, x 2L/R, 2L/R

MP: 20 kg x 5L/R

PU: archer, tried a bit of false grip, felt good

extend right first x 1
extend left first x 1 - we like this order

DL: 295, conventional

short on time, also more tired because more work before DL's, and 2nd day in a row

6 singles on short rest, ~5 min to complete, all double over, got better as they went.  Need to keep starting far enough away from the bar to get a good push at the start.



Monday, September 11, 2017

DDD #11 - Rings, 1APU, DL

Rings: Stc + FL x 1, StC x 1 but did it as an HLR on the way up (at least I think I did)

1APU - switching to 10", x 2L/R, 3L/R - these don't feel much different than at 12", but I'll stay here for a little while.

Short on time, so skipping presses and pullups

Had a big day yesterday w/ lots of driving and sitting, so interested to see how DL's feel:

DL: conventional, 295

x 1, 1, 1, 1 - double over, tng 95% - a personal best at this weight, awesome

x 1, 1 - also double over, tng 95% - will get more lifting days in a row in this week, so don't want to be a pig about the volume


Friday, September 8, 2017

DDD #10: Rings, 1APU, PU, DL

Today, Friday

Rings: StC + FL x 1

1APU @ 12" x 3L/R, 3L/R

PU: bb style x 1 - had my wife try to push me up to the bar but the whole thing is too high off the ground for her, even standing on the same height box.

PU: archer.

Extended left first - this is easier because it the right side when it's close that's challening - x 1 each side

Other way - this is the harder way because I don't easily find the tight, close grip after having first extended on my right side.  Good to know these things, will try it this way first next time.

DL: 295, conventional

x 1, 1, 1 double over, 95% tng - best this cycle w/ this grip

x 1, 1, 1 right under 95% tng - best this cycle w/ this grip

x 1, 1 left under 95% tng - didn't want to be a pig and do 9 total, since this is 8 total and yesterday's 7 was the first time this cycle I've done more than 6.

Focus was on trying to do, on the least favored and double over grip, what I do on the favored grip.  That seems to be lats - getting shoulders/lats really tight made the double over the right under grip feel much stronger - but the right over and left under grip is still the strongest, and even the lockout was more complete there.  Held the lockout on both reps of the final set





Thursday, September 7, 2017

DDD #9: Rings, 1APU, MP, PU, DL

Rings: StC + FL x 1

walk

1APU: 4L/R, 4L/R

MP:
20 kg x 5L/R - right side feels better
24 kg x 2L/R - right side feels very slow
20 kg x 1L/R, 2L/R w/o putting it down

PU: bar, bb-style, 2 w/ pause at top, which still isn't at bar.

DL: 295, conventional

x 1, 1 double over, tng 95%
x 1, 1 right under, tng 95%
x 1, 1, 1 left under, tng 95% - felt so easy, did an extra

again in about 4-5 min

Tuesday, September 5, 2017

DDD #8: Rings, 1APU, bw GU, PU, DL

Rings: StC + FL x 2

1APU: 2L/R, 3L/R

GU: bw only, and only to elbow: 5R, 5L

PU: Archer, lf x 1 - right shoulder a little sore, rf - more careful, and right shoulder felt good

Will skip MP today, don't know why, just feels like what to do

DL: 295, conventional

6 singles, all double overhand, all w/ quick drop, in 4 minutes and change


Monday, September 4, 2017

DDD #7 :Rings, 1APU, DL singles: 275 x 2, 315 x 5

run at end of breathing walk - looser today, faster, stopped sooner but felt very good

Rings: StC x 1 - no FL because I realized I had my phone in my pocket and it was about to fall out

1APU @ 12" x 3L/R

DL: conventional

275 x 1, 1 double over, 95% tng

315 x 1, 1, 1 right under (least favored) - not good, slow, got worse as they went, somehow very vertical shins to start which isn't strongest for me.

315 x 1, 1, left under - decided that 7 DL's are enough for today, might try to increase past 6 reps tomorrow or Thu or Fri.  This grip was better, but still a little slow - just not having the greatest DL day.  I did run earlier, which isn't a great match with DL'ing, and I also am tired in my back from BP yesterday.  Probably good, on heavy days, not to run, and not to BP the day before.

Sunday, September 3, 2017

Variety/BP: Lots of rings, BP

Today, Sunday

Rings:

StC x 1

FL, left straight and right bent x 1
FL, the other way x 1

PU: Archer

lf, 2-1/2 arms

lf, 1 each side - right shoulder doesn't feel solid when that's the ring that's close - need to keep working on that.  Shoulder feels sort of collapsed, might need to be a little "tall" on that side, much as I need to be on presses.

PU: on bar, bodybuilder style, 2 - getting ever closer to touching, got higher today, but still not quite there yet.

BP: 135 x 7, 5, 5, 3 - some sets w/ grip @ ring between middle and ring, others as my usual w/ ring finger on the rings

1-leg DL: 20 kg kb x 2R/L


Saturday, September 2, 2017

DDD #5: Rings, 1APU, MP, PU, DL

Very tired yesterday, Friday, so pushed planned exercise day back to today, Saturday

Some Cossack sequence stretching today, including bw-only windmills

Right shoulder still sore, so still taking it a little easy

Rings: StC + FL x 1

1APU @ 12" x 2L/R, 2L/R, 2L/R - nice, 'minimum' sort of day, with sets of 2 reps at a level of difficulty I recently did sets of 4 and 5 at.  Shoulder feels good

MP: 20 kg x 6L/R - tried to stay really tight and not lean back, focus on tight glutes for this and narrow stance.

PU: Archer, only 1, rf, went both ways twice, tried to focus on keeping close arm really close and tight.

DL: 295, conventional

x 1, 1 - double over, 95% tng

x 1, 1 - right under, 95% tng

x 1, 1 - left under, 95% tng

I _swear_ the Cossack stretches made my deadlifts better, and good that a few hours passed between them.



Thursday, August 31, 2017

DDD #5: Rings, 1APU, MP, DL

Right shoulder was sore after the Mantle Pullup on Tuesday - second time pulling on right, my shoulder was in a funny place.

So, yesterday, Wednesday, just a long (about 4 -4.5 miles) walk

Today, right shoulder still sore so we'll take it easy and only do a little for shoulders

Rings: StC + FL x 1 - I thought this would feel fine, and it did.

1APU @ 12" x 1L/R - also felt fine but we don't do more today

MP: 20 kg x 3L/R - was very strict with form, and right shoulder sounded crunchy but felt fine.

DL: conventional, 295, singles in about 8 min, mostly quick negatives

x 1, 1 double over

x 1, 1 right under

x 1, 1 left under

Tuesday, August 29, 2017

DDD #4: Rings, 1APU, MP, PU, DL

Today, Friday

walk

Rings: StC + FL x 1

1APU @ 12" x 4L/R, 5L/R

MP:20 kg but C&P today, alternating singles, lf, total 4 each side

Rings: Mantle Pullup w/ rings 34.5" different in height.  1R/L, tried again but only got right.  These are tough.

DL: conventional, all singles with quick descents

Finished 6 reps in 8:00 @ 295 lbs.

x 1, 1 double over

x 1, 1 right under

x 1, 1 left under

Monday, August 28, 2017

DDD #3 - Rings, 1APU, MP, PU, DL

Today, Monday

Rings: (StC + FL) x 2

1APU @ 12" x 4L/R, 4L/R - these are definitely becoming more familiar, and easier

MP: 20 kg x 6L/R

PU: Archer, rf x 3 (extend rf), lf x 3 - best ever at these.  Interesting feedback from my wife - the side I start on looks better through the set (better on first rep and better each time that arm comes around again).

DL: 295, conventional

x 1, 1 double over, 95% tng

x 1, 1 right under, 95% tng

x 1, 1 left under, 95% tng - slightly faster lowering on final rep

a little lightheaded after each tng double.




Sunday, August 27, 2017

Variety - BP

Today, Sunday

Rings: StC + FL x 1

BP: 135 x 6, 6, 6 - progress since last week, and basically back to where I was before vacation.  Will try a lighter, higher volume BP day on Wednesday.  1RM calculator says I'm around 160 lbs.

Saturday, August 26, 2017

Variety

Saturday

short run after breathing walk

Rings

(StC + FL) x 3

PU: archer

rf  x 1 (extended right first)
lf x 2 (left, right, left, right)




Friday, August 25, 2017

Stc, 1APU, MP, DDD #2

Today, Friday

walk w/ 20 lb backpack to recycling center, empty, walk home via town

Rings: StC x 1

1APU @ 12" x 3L/R, x 3L/R

MP: 20 kg x 5

took a break to install one of two eyebolts for new location for rings.  Ladder was short, plenty of overhead and grip work, will skip second set of presses today because we still have to deadlift

DL:  same as yesterday, 295 lbs.

x 1, 1 double over, slow neg on first rep

x 1, 1 r/u, slow neg on both reps

x 1, 1 l/u, slow neg tng, too - didn't like that as I put down second rep, left side touched down noticeably first - felt weird to have load on back be uneven, if only for a second.

Thursday, August 24, 2017

WM, 1APU, MP, PU, DL (DDD #1)

Have been very tired this week, interrupted sleep for several nights in a row for a variety of reasons, so went to sleep early last night - better, but still tired today

short run at end of breathing walk

WM: bw x 3L/R

1APU @ 12" - 2L/R, 3L/R

MP: 24 kg x 1L/R, 22 kg x 2

PU: Archer, extended L, R, L, R, then came down - better than last time

DL: conventional, 295 lbs.

x 1, 1 double over
x 1, 1 r/u
x 1, 1 l/u - favored grip

Same routine as I started the last few DDD's - feels pretty good

Wednesday, August 23, 2017

Easy/Off - a few swings, a few bw-only GU/OHS

Today, Wednesday, planned off/easy day

Walk

Swing, all on about the :45

32 kg x 2h x 10, 10
20 kg x 10L, 10R

a few GU, bw only, tried rolling over bottom leg, some only to hand or elbow

a few 4 kg OHS

Tuesday, August 22, 2017

Rings, IAPU, PU, MP, DL

While traveling for a day on Monday, Cossack sequence and not much else

Today, Tuesday

WM: bw x a few

PU: bw x bb style, still not chest to bar but feeling ever closer, pause at top and pull (as usual)

Rings: StC + FL x 1 - FL felt really solid, although it wasn't really any lower

1APU: 12" box: 3L/R, 3L/R - getting more solid, and this is a good height to work up to sets of 5 at.

Rings: temporarily fixed my current rings not to slide, and did:

Archer PU x 1R/L (extended right first, then left, then came down)
Archer PU x 1L/R

MP: 
20 kg x 6L/R
24 kg x 2L/R - experimenting with cue "long collar bone" on right side, maybe good, maybe not

DL:  all double overhand

Sumo: 225 x 2, 245 x 1, 265 x fail - I don't get sumo at all, really

Conventional:

265 x 2

on 2 boards (about 1.5"): 287 x 1, 1, 1

Sunday, August 20, 2017

WM, Rings, BP, DL

Today, Sunday

Some partner swings

WM: 10 kg x 2L/R

Rings: Stc + FL x 2

1-leg DL: 24 kg x 3L/R

Rings: Stc + FL x 1

BP: 135 x 5, 5 (no warmups w/ bar only today).  Previous best was 6, 4, 4 with this weight before we went on vacation.  Good to be getting back to that.

DL: 295 x double over - just 1 rep.  First time DL'ing 295 on back to back days, and we just BP'ed, so this'll do.

Saturday, August 19, 2017

Rings, 1APU, MP, WM, DL

Not much lifting the last two days.

Today, Saturday:

WM: bw x 3L/R

Rings: Stc + FL x 2 singles

1APU: After doing these at a 7" height at Phil's, and I'd been practicing them at 17" at home, decided to try 12" at home.  2L/R, 2L/R

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

WM: 12 kg x 3L/R

DL: 295, conventional, double overhand, 95% tng

2, 2, 2 - not sure I am getting enough push in my start on the 2nd rep, but maybe that's how this is supposed to work ...


Thursday, August 17, 2017

Rings, DL

Monday - in Philly, walked a bit, worked pretty hard w/ Phil Scarito for an hour - WM, BP, 1APU, MP, DL, and rings

Yesterday, Tuesday, walking but no lifting - sore

Today, Wednesday

WM - bw

StC and Mantle Pullup on rings

DL: conventional, 95% tng, double overhand

295 x 2, 2, 2

Saturday, August 12, 2017

WM, BP, DL

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

MP:
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.

MP:
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


Today:

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

StC, BP, DL

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

StC, BP, DL

Walk

BP:
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.


SW

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

PU:

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

Tuesday, July 11, 2017

SW, MP, DL

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

Later:

MP:

#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.

DL:
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

DL

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

Rings:

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

MP:

#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

SN, GS

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, MP, DL

Yesterday:

SW: 24 kg

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


Today, Tuesday

walk

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

break

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

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

Sunday, June 25, 2017

FL, SW, MP

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

walk

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

SW:

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

SW

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


Wednesday

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

walk

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

WM, SW, MP, PU, DL

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.

PU:
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:

walk

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

Rings:

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.


SW:

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

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

break

Later:

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

SW, MP

Today, Wednesday

walk, including windmills @ bw x 3R/L

stretch (cossack sequence)

SW

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

SW:

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

SW

Wednesday

cut half the lawn with manual push mower

SW:

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:

SW:

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

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

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

MP, DL

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

SW, MP, PU, DL

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

walk

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

MP, DL

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

1APU, DL

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

Today, Monday

walk

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

MP, DL

Today, Friday

walk twice

3:30 PM, short on time:

MP:

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

MP, DL

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

1APU, DL

Today, Tuesday

walk

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

MP, PU, DL

MP:

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

PU:

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

DL:

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

DL:
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

MP, DL

Today, Tuesday

walk

MP:
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

WM, MP, DL

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

DL:
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

WM, MP, DL

Today, Thursday:

walk

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

SW

Today, Wednesday

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

walk

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

walk

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

SW, DL

Today, Friday

While training a student

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

walk

DL:

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

WM, MP, DL

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

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

Conventional

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





SW, GU

Today, Wednesday - no DL

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

later

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


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.