Friday, November 17, 2017

More Variety - Rings, SW, WM

Today, Friday, run after breathing walk

While training, a few goblet squats, a few light 1-kg FS

WM: 6 kg x 5L/R but had to stop right side after 2 reps because disk felt funny, shook things out, and finished the last 3 reps.  Definitely an exercise I need to do more, and maybe warmup with no weight first.  Funny but the size of the weight isn't the issue - having any weight up there does something different to form.

Rings: StC + FL x 2 - first time doing more than 1 in a while, went fine, took 5 min rest between

SW: Repeat w/o of 2 days ago, OTM:

20 kg x 10L, 10R
32 kg x 10T, 10T
20 kg x 10L, 10R - 60 swings

Things to work on:

left arm just not connected to my body in a powerful way
need better lockout in left and in 2-hand
right needs to remain w/ weight in center of body at the front and not to the right side.

Thursday, November 16, 2017

More Variety: Rings, FSQ, 1APU, C&P, Straddle Fat Bar DL

More variety.


Floor work, Cossack squat stretch.  Feeling a little nauseous and dehydrated, so took a break and drank some water

Rings: StC + FL x 1 - held the FL higher than usual of late, so worse in that regard, but better position overall - tighter upper back, tight glutes - and held it for longer.  Overall, feels good

FSQ: empty barbell, socks, normal FSQ rack position x 10 - thought about a second set but that's enough for today.  Was working on finding maximum depth without collapsing - focus on good dorsiflexion.

1APU: @ 12" x 2L/R - improving/returning to form.  Figuring out how not to overdo keeping right elbow close, which takes away a lot of things and makes shoulder pop sometimes

C&P: 18 kg, alternating singles, total 2 each side lf.  Didn't like my rack position on the right side, good for me to keep doing this to get practice for that.

DL: straddle, 2" bar, 205 lbs.  Bar is 33 lbs. (IronMind Apollon's Axle) plus a 2.5 kg plate on each side semi-permanently to make doing the math easier.

x 3 rf, x 3 lf, each set light tng w/ short pause

Wednesday, November 15, 2017

Variety/Easy after Meet

2nd day after meet

Run after breathing walk


Rings: StC - failed to come back around, the _first_ time this has happened. I guess I'm still tired.  Just dropped to ground after returning to bottom position.

Swings OTM

20 kg x 10L, 10R
32 kg x 10T, 10T
20 kg x 10L, 10R - 60 swings


Played around w/ 4 kg bell and variations that my knees might tolerate.  About 5 each side total

Tuesday, November 14, 2017

First training day after meet - easy/Variety

Sunday - crappy meet, missed first lift, got second @ 330, missed third @ 370, was dehydrated and having muscle cramps all morning from, I think, lack of salt

Sunday night - slept 16 hours

Monday - off, walk, had lots of salt and sugar for dinner, woke up at 1AM - body chemistry had righted itself, felt normal again

Today, Tuesday - feeling better


1APU @ 12" x 1L/R


StC + FL x 1

Archer PU: rf x 1, lf x 1

MP: 16 kg x 5L/R

Straddle, 2" bar: 135 x 3, 225 x 2 - all light tng

Friday, November 10, 2017

A few days of easy before the meet

First post here in 4 days.  Didn't walk yesterday but a lot of walking earlier in the week.

A few DL's at 225 lbs. yesterday, and a day or two before, the same, also some ring work

Today, a few military presses at 16 kg.

225 lb DL's feel very light.

Bodyweight yesterday, Thursday, was 147.6 lbs., exactly 1 kg over desired weight for Sunday morning, so made a decision to have a maintenance day, which I did - weighed exactly the same again, 147.6, this morning.  Having another diet day today, hope to wake up at 146-point-something tomorrow, and need to be 145.5 on Sunday morning - will get the last bit with a hot bath immediately before the weigh-in at 7 am Sunday.

Monday, November 6, 2017

Easy DL @ meet minus 6 days

Today, Monday before the meet.

bw = 149.4 lbs. - good

breathing walk


Rings: StC + FL x 1

DL: just easy stuff, resting for meet.  Conventional, double overhand

225 x 1, 1, 1 - reset at bottom.  Tried to practice same form as for heavy lift, so more lats and bar closer

and that'll do ...


Friday, November 3, 2017


Today, just a StC + FL on the rings after a short job at the end of my breathing walk

bw was 150.2 lbs. this AM, feeling like my blood pressure is low so took some sea salt.

DL - 92% (360 lb.)

I decided to skip planned DDD #40 on Tuesday, take the planned day off on Wednesday, to move up planned DDD #42 today, where #41 was originally scheduled.  Having an extra day off before today's planned heavy lift felt right, and having another day to recover before the meet seems right as well.

No Rings or other warmup today, but a walk


225 x 1, 1 - double over, controlled negative

275 x 1 right under

325 x 1 left under

360 x 1 left under, fail
360 x 1 left under, got it, video: