Monday, October 15, 2018

1APU, BP, DL

Saturday and Sunday - very tired, extra service to play, nap and to sleep early each day

Today, Monday

walk
qigong on front porch
walk again

1APU: @12" x 1 each way, @ 10" x 1 each way

BP:

115 x 5
135 x 3
155 x 2
165 x 4 - a recent PR, 1RM calculator says 1RM is 180, which would be nice
backoff set
145 x 5

DL: Volume Day, week 6
245 x
285 x 4 x 4 as r/u, l/u, r/u, lu on 0, 1:45, 3:30, 5:15 - better feet, better pushup looking down close in front

Friday, October 12, 2018

DL

Yesterday, Thursday

SQ: 135 x 5, 155 x 4, 3

Today, Friday

DL: Week 5 Heavy Day

245 x 1 double over
285 x 3 r/u, reset at bottom
315 x 2 l/u - decided to go 315 instead of 325 on these
340 x l/u, 1, 1, 1 on about 3 min rest.  First one a bit off because I took a phone call, second one better/faster, third one a death march but up it came, just very slowly.

Tuesday, October 9, 2018

1A PU, BP, DL

Today, Tuesday

1APU x 1 each side @ 12" - need to do more volume at this elevation

Rings - just play, hang, consider front lever from bottom but it's not happening

BP: 135 x 5, 5, 6 - went for tighter setup for last set, helped, weight felt noticeably lighter

DL: Surovetsky Volume Day #5,

245 x 5 double over, no-sound paused tng

275 x 4 x 4 as r/u, r/u, l/u, l/u on 00:00, 01:55, 03:55, 06:00

Monday, October 8, 2018

1APU, Rings, SQ

Nothing Sunday, lots of driving

Today, Monday

walk about 4 miles.

1A PU @ 10" x 3 alternating singles, all long rests/GTG between sets, less between arms

Rings: FL - play with, hold about 10 second at steep angle
Rings: StC x 1

SQ: Oly shoes, high bar,
135 x 5, exhaled and paused
135 x 4, paused and relaxed at the bottom but not exhaled.

Saturday, October 6, 2018

SQ, BP

Yesterday, Friday

Rings: dips, bottom position and a rep or two up
Rings: StC x fail

Ab cramps

Today, Saturday

SQ: - been a while
bar x 5 in socks, turned out stance
bar x 5 in Oly shoes (stay in these)
135 x 2, paused and exhaled
135 x 3 - no pause or exhale
135 x 3 - feet straighter, thought about pushing knees out, but left knees hurt afterwards
135 x 4 - still straighter feel, focus on feet/arches as well as knees, much better, also paused and exhaled

BP:
115 x 5 - 2-3 sec pause
115 x 3 - pause, exhale but keep arch, inhale, explode

Thursday, October 4, 2018

Rings, DL

In Italy on Monday

PU: hang for 2 min total on bar, PU at start and every :15, total 8 PU

and a few other things

Day after getting back, today, Thursday

Rings: play w/ dips, starting at bottom, seems very good.  Just a couple

DL:  Heavy Day week4

245 x 1, 1, 1 double over
285 x 1, 1, 1 double over - better at keeping the bar close
305 x 1, 1 r/u - start to helicopter, losing it to the front on the right side, which is underhand

325, all l/u:
x 2 - second rep a struggle, should wait a little longer between reps,
x 2 - second rep again a struggle, even though I waited a little longer

x 2 - first rep a struggle, rest about 3:00, second rep pretty much a death march but I _got_ it.  Much to learn, but completed a tough day after a lot of time off, sitting for 12 hours, plane rides, etc - feeling pretty good overall.  Built some toughness, or at least demonstrated some, today.

Thursday, September 27, 2018

Rings, DL

Today is Thursday

Yesterday, 5 singles each side of 1A PU @ 12"

Today, 1 single each side of 1A PU @ 10"

Rings: dips x 1, 3

Rings: StC x 1

Rings: L-Sit Archer, rf extended first, 2 each way, pointed toes - good

DL: volume Day #4 - 77.5% of 340 is 263.5 so 265

245 x 2 double over, paused tng

265 x 4 x 4 as r/u, r/u, l/u, l/u - silent tng, on the 2:15 so done in 7:15.

Monday, September 24, 2018

DL

Today, Monday, after no lifting for a week

Belated Heavy day from last week.  Will pull twice this week but backwards, and we'll have another one-pull week to get back on track

NB: Worked super hard Tuesday and Wednesday, woke up sick on Thursday but taught all day, was sick and mostly in bed all day Friday and most of Saturday, got better by still couldn't speak normally by Sunday, and now today is Monday

1APU @ 10" x 1, 1 lf

SQ: HBBS, 135 lbs. super deep and paused, allstars

BP: 135 x 5, 155 x 4, a recent PR reps at this weight, and bodyweight this AM was 149.2 lbs.

DL: Surovetsky Heavy #3

245 x 3 paused tng - warmup

285 x 3 r/u w/ reset at bottom
305 x 2 l/u w/ reset at bottom
325 x fail - planned 3 singles, but just not able to muster the oomph today, and that's what it is.

Well, turns out I misloaded the bar to 345, not 325, so not exactly a fail at 325.  Onward and upward

Monday, September 17, 2018

DL

Yesterday, Sunday, very busy and no lifting

Today, Monday, start at 5:15 pm

MP: w/ KB, 18 kg x 7 l/r - slow and controlled, felt good

SQ: HBBS 135 lbs x 5, deep, paused, exhaled was the intention, but first rep or two didn't go that deep.  Didn't wear any shoes, might have something to do with it.  Last time, wore Allstars, need to try again in Oly shoes.

BP: 155 x 4

DL: 255 x 5 x 5 again, volume day, same weight as last time but this time it's exactly 75%.  Finished a little sooner, about every 2:15 for a new set today.

Saturday, September 15, 2018

Light SQ and BP, DL

Very busy, short walk, didn't start lifting until 6:15 pm

OHP: empty bar x 5

SQ: HBBQ, 135 lbs., x 3 deep, paused, exhaled

BP: 135 x 3, 155 x 3, 170 x 2 - good!

DL: Surovetsky Heavy Day #2

255 x 1 over
275 x 3 w/ standup reset as over, over, r/u
295 x 2 w/ standup rest r/u
305 x 2 reps x 3 sets, standup reset between reps, walk away for 2-3 min between sets, r/u for first set, l/u for remaining 2 sets

TBDL: 295 x 2, light touch-and-go, that's all I've got.

Thursday, September 13, 2018

1A PU

Today, Wednesday

qigong

Some headstands w/ leg raises

1A PU @ 12" x 1 alternating single, @10" x 1 alternating single

1A PU @ 10" x 2, lf (as always), x several alternating singles, didn't go well on left side for the last couple but these are getting better, and stronger, and I'm noticing weight starting to go to the contralateral foot more - the other foot is starting to lift up some.

Wednesday, September 12, 2018

!A PU, DL

Today, Saturday

Qigong on front porch

Sunday/Monday/Tuesday - away, managed a single 1-arm pushup on a piece of hotel furniture each side

Today, Wednesday

getups on front porch - bw only x 1 each side, 10 kg by 1 each side, did a headstand in the middle.

1A PU: lf x 2, 2 - nice to get some doubles at 12", enough for today, will continue varying the volume, rep count, and soon, the elevation.

DL: conventional, paused tng, 255 x 5 x 5, new set about every 2:30 min (:30 lift, 2:00 rest), as
double over, r/u, l/u, r/u, l/u.  Finish in 10:30.  Will repeat this weight next time - 72.5% was 246.5, rounded up to 255.  75% is exactly 255.  Way faster than last week, still very light touch

Friday, September 7, 2018

DL, TBDL

DL
Conventional:
245 x 1 r/u
275 x 3 singles r/u
295 x 2 singles l/u
305 x 3 singles l/u

TBDL:
275 x 5 singles w/ reset at bottom, 3 singles w/ rest at bottom

Thursday, September 6, 2018

Breathing walk and jog only

Today, Thursday, breathing walk and jog

No time for anything else.

Wednesday, September 5, 2018

BP

Today, Tuesday

walk

BP: bar x 5, 115 x 3 w/ 5-sec pause on chest, 135 x 4, 155 x 2, 3, 3

Tuesday, September 4, 2018

GTG 1APU

Saturday, 1APU x 5 roughly on the minute

Nothing Sunday but have been walking

Today, Monday, a little GTG for the 1A PU @ 12" - a single early, and later 2 singles


1A PU @ 12", DL

Today, Tuesday

walk

1A PU @ 12" by 6 alternating singles over about 25 minutes

DL: conventional, paused tng, 245 x 5 x 5, new set about every 4 min, as
double over, r/u, l/u, r/u, l/u.  Noticed feet moved depending on grip, so approached bar double over, then switched to over/under grip but didn't move feet.  Very interesting.


Friday, August 31, 2018

Easy Qigong

With a student, some gigong kinds of things and some one-legged nominally "hard" style things, and talked about similarities and differences.

Thursday, August 30, 2018

Pistol, DL, TBDL

Today, Thursday

walk

qigong, cossack sequence

Pistol: 10 kg, lf, about 5 alternating singles, a couple of extra pauses at rock bottom on left side w/o coming back up

DL: conventional, 265 x 3 double over, 295 x 2 double over but losing grip on left, x 2 again but couldn't stand up w/ 2nd rep because grip left gave out.

TBDL: 300 x 1, 315 x 1

Wednesday, August 29, 2018

GU, Rings

Yesterday, rehearsal in Philly, tired today, so just a little

walk

GU: lf, bw x 1, 10 kg x 2 alternating singles - on the front porch, on grey mats, first time, like it

Rings: StC x 1, Archer PU x lf x 1 rep w/ 2 alternating single extensions and while maintaining pointed-toe L-sit.  Also good

Monday, August 27, 2018

1APU, DL

Yesterday, Sunday, just a walk

Today, Monday

walk

1APU - tried them on the minute, lf, did 8, so 4 each side.  Definitely improving.  12" height.

DL - wearing knee socks and DL slippers today

Conventional: 245 x 1, 265 x 2, 2, 2, 285 x 2, all double overhand, paused tng

Sumo: 265 x 3 - PR weight for sumo, double overhand - good!

TBDL: 275 x 3, 300 x 3

Saturday, August 25, 2018

Pistol

Today, Saturday

Breathing walk w/ jog at end

Pistol: 10 kg, lf, 3 alternating singles on a minute or so's rest.  Getting better.

Walk

Thought about 1A PU but will save until next time.


Friday, August 24, 2018

DL

MP: bar x 5, 75 x 2

FSQ: 75 x 1, 125 x 1, 175 x fail.  Have done this in AWA meet but not today.  Might need to descend a little more carefully.

BP: 140 x 2, 151 x 3

DL:
Conventional: 245 x 5 double over, paused tng
Sumo: 245 x 5 double over, brief pause

TBDL: 275 x 5 - slight reset after reps 2-5 because grip wasn't centered


Thursday, August 23, 2018

MP, SQ

Today, Thursday

walk

qigong

MP: 18 kg bell x 5l/r

bar x 5, 65 x 4
75 x 5, 6

SQ:
FSQ 65 lb x 1, deep/paused, 95 lbs x 1 same, 135 x 5 bounced

SQ:
135 lb x 4
155 x 3, 3

Wednesday, August 22, 2018

Pistol, 1A PU, TBDL

Today, Wednesday

Short walk

Pistol: 10 kg.  mon did 3 each way, lf.  Today, 5 each way, lf, on angle away on porch

1APU: @12", lf, 3 alternating singles.  Bit of focus on  more weight on contralateral leg in prep for 1A1L PU.  4th rep, lf, 1A1L, barely got it, and didn't get it w/ right arm and left leg.

5th rep, 1A and 2 legs, lf - got it each way

Later:

TBDL - felt so good yesterday, decided to do it again today

275 lbs x 2, 2

Tuesday, August 21, 2018

GU, MP, TBDL

Have been taking some time off.  Feeling much better with some rest.

Yesterday, Monday - pistols w/ 10k, 1-arm pushups @ 12".  3 pistols each side, 2 PU each side

Today, Tuesday:

walk w/ breathing practice and jog

GU: 8 kg x 2 alternating singles, lf - have lost my good facility with these

MP: 16 kg x 8 l/r

TBDL: 225 x 2, 275 x 2, 2

MP, SQ

Yesterday, Thursday, just a short walk but a long day - drive to Philly and back for rehearsal

Today, Friday

MP: 65 lbs x 1 w/ 5-sec lockout, x 2 w/ 10-sec lockout on last rep

SQ:

FSQ 65 lbs x 1 paused, 95 lbs x 5 - 1st paused, rest bounced, 115 x 3 bounced

SQ:  115 x 3, 135 x 9 - stumbled a little coming up, could have done 10 but decided to play it safe, 7

Wednesday, August 15, 2018

MP, TBDL

Today, Wednesday

walk

short on time

MP: bar x 5, 65 lbs x 4, 7, 8, 8 - feels like it's time to cycle back to this weight.

TBDL: 245 x 5

Tuesday, August 14, 2018

GU, SN

Monday - off but breathing walk, jog, more walking

Today, Tuesday

Lots of walking

GU: 8 kg x 3 alternating singles each way - these are hugely improved, took very little time

SN: 16 kg x 10's OTM, 10 sets, lf

Sunday, August 12, 2018

TBDL

Today, Sunday

AM: qigong on the front porch

PM: trap bar DL

TBDL:
135 x 3
225 x 5
225 x 8
Tried dumbbell DL but not enough space to clear plates around legs.
225 x 8

Saturday, August 11, 2018

GU, BP

Mid-morning: getups, 8 kg, lf, 5 singles each side.

BP: late afternoon (4:45 pm), 140 lbs on the bar, as usual of late

As usual, total rep count from ROP - today, 55 reps as 1 ladder to 5 and 4 ladders to 4.

1-2-3-4-5 - back very tight to start, got up off bench between rungs of 3 and 4, right shoulder tight but loosening in a good way

1-2-3-4

5-3-2

3-4-3

3-5-2 - total 55 reps


Friday, August 10, 2018

SQ

Today, Friday

walk

MP: 16 kg bell x 5L/R in Oly shoes - interesting, felt great

SQ: (as we've been doing of late, everything in Oly shoes, deep, and bounced)
FSQ: 105 x 5
SQ: 105 x 3, 125 x 10, 12

Thursday, August 9, 2018

MP

Monday - stretch, 1APU but hurt right shoulder

Tuesday - no lifting

Wednesday - no lifting but breathing walk w/ run

Today, Thursday

walk

MP: 16 kg bell x 5L/R

MP:

bar x 5
65 x 5
85 lbs,  4 x 1-2-3, 1 x 1-2 - just didn't have more in me and decided not to try.  This is a huge volume increase, from 15 reps to 43 reps.  It will be good enough!

Sunday, August 5, 2018

DL

Today, Sunday.

Short walk

Haven't deadlifted in a while

DL: 245 lbs x 1, 2, 3, 4, 3 - feels like enough.  Last set, started w/ bar really tight on shins, felt great

Saturday, August 4, 2018

MP, SQ, PU

Today, Saturday

walk

MP: bar x 3
MP: 16 kg bell x 5L, 5R
MP:
65 x 5
85 x 3 reps x 5 sets - first session w/ 85 lbs.
75 x 5 - experimenting with a slightly narrower grip - feels good so far

SQ:
FSQ x 95 lbs x 2
SQ
95 x 3
115 x 10, 12 - these are certainly getting better, finding I know what my stance is, getting solid under the bar at liftoff better, better at driving the bar up as I get tired.

PU: Archer L-Sit,
1 each side lf, focus on hollow position
repeat but out to rf

SN

Today, Friday

MP: 16 kg bell, lf, x 1, 2, 3, 4

SN: 16 kg

00:00 - 8's on OTM, lf, 6 sets, total 48 reps
2:00 extra rest

08:00 - repeat, total 96 reps

16:00 - repeat, total 144 reps

24:00 - 12L + 12R, no break, total 168 reps

HR - max 169, avg 142


Thursday, August 2, 2018

BP

Today, Thursday

after MP yesterday

BP: 140 lbs

1-2-3-4

3-3-4

7-3 - butt starting to come off the bench - makes lift easier but it's not legal and not a way to train
NB: 140 x 10 equates on 1RM calculator to 187 - would be nice

3-3-4 getting a little tired, into new total rep territory here at 40, up from 34 last time

3-3-3-1 - right glute starting to cramp

Total 50 reps, PR @ this weight.

Had planned on DL, but will skip that and do DL or SN tomorrow, another OHP/SQ on Saturday

Wednesday, August 1, 2018

MP, SQ

Traveling Sunday and Monday.

Tuesday, just too busy to lift - the proverbial "rest of life" took precedence, including going to the doctor with my youngest, age 21, who is going to have ankle surgery to fix a contact injury from 4 years ago that never healed.

Today, Wednesday,  play around some to warmup after breathing walk and jog.  No lifting for 3 days, since Saturday.

16 kg MP x 5 lf

rings - inverted hang, partial FL

16 kg MP x 5 lf again

MP: (barbell)
bar x 3

65 lbs x 3

75 lbs x 5, 5, 6, 5

85 lbs x 3 - ~5-10 second overhead hold on last rep

SQ: bounced

85 lbs x 10
95 x 10
105 x 10 - should start with this next time



Saturday, July 28, 2018

SN again

3-4 mi walk

SN felt so good yesterday, decided to do them again today, but in 8's w/ one hand OTM instead of 10's on the :30.

00:00 8L
01:00 8R

repeat OTM for 16 total sets, then at 16:00, 10L+10R w/ no break, HRmax up to 174

16 * 8 = 128 + 20 = 148 reps total

To finish, 1-arm contralateral DL w/ 32 kg bell, lf, 1 each way

Friday, July 27, 2018

SN

Today, Friday

walk

SN: 16 kg as follows:

00:00 - 10L in ~:25
00:30 - 10R same
rest :90 or until 2:30

Repeat above 5 times, total 100 snatches.

Thursday, July 26, 2018

OHP, SQ

Today, Thursday, after yesterday off, just stretching

MP:
bar x 3, 5
plan called for 34 reps (equivalent of 1 x 1-2-3-4 and 4 x 1-2-3)
75 lb x 1-2-3-4-5, 30 min break, 1-2-3-4-5 (total 30), short rest, 1-2-3-4 (total 40), short rest, 2-3-1 = total 46, a big increase from 30 reps.  NB: 1st 75 lb. rep felt like absolute crap, able to fix it.
Next session, Saturday, will be 30 reps, then next week, 50 and 30, then 55 and 50

SQ later

FSQ:
75 x 2 - paused, exhale, breath or two
95 x 3 - paused, exhale, breath or two
115 x 4 - paused, exhale, just one breath

BSQ:
115 x 0 - felt completely fatigued from the rest of lifting today, and in particular, the paused, exhaled FSQ really fatigued my abs, plus my shoulders worked _great_ in the FSQ but now they feel oddly stretched and weak for the BSQ.  Perhaps the lesson is to keep FSQ and BSQ on separate days, or keep the FSQ to a minimum when warming up.  Couldn't rack the bar comfortably for the BSQ so decided discretion is the better part of valor and we'll leave these for another day.  But FSQ were really good, lots of dorsiflexion, and felt like I was coming straight up each time.

Tuesday, July 24, 2018

BP, DL

walk

BP: 140 x 3-4-5, 3-4-5, 3-4-3 - total, as planned 34 reps.  Stayed on bench the entire time, did the whole thing in about 20 minutes, lots of arch, legs/butt almost "asleep" by end, probably good to get up and stretch between ladders, but good news in that everything was tight, arch was good, was pushing hard with legs.

Back for DL later

Monday, July 23, 2018

MP, SQ

Today, Monday

KB MP: 16 kg x 3 lf

MP: bar x 5, 65 x 5, 75 x 6, 5, 5 - planned medium day, next time is 34 reps, time after that is 30 reps.

SQ:
75 x FSQ x 3
95 x FSQ x 8 - 1 slow, 7 bounced
115 x BSQ x 9 - bounced, gip 1" in from rings, x 10, bounced, grip centered
Since I was getting 10 reps, time to add more weight to the bar
135 x BSQ x 3 - OK, that's more weight, and I'm tired.  Still bounced although I didn't completely trust the bounce on the first rep.  Third rep was slow



Saturday, July 21, 2018

BP, PU, DL

Took yesterday, Friday, off - was toasted from Thursday's lifting

Today, Saturday

BP: 140 lbs.

Plan called for 15 reps, normally 5 x (1-2). Instead, a single ladder of 4-5-6 - nice!  The temptation is to rush the schedule and/or add weight, but we'll stick to the plan.  Next session should be 34 reps.  Hypertrophy a fine goal in this cycle for me at my age and lack of muscle.  If we push anything next time, it'll be the rep count.

30 min-ish break

PU: Archer L-Sit w/ 4 lb. dumbbell, pointed toes.  lf x 2 each way, rf x 2 each way.

DL: 245 lbs.paused tng x 5, 5, 5, 5, 5

Thursday, July 19, 2018

GU, OHP, SQ

Took off yesterday, Wednesday - just plain tired from the Sun/Mon trip and needed to catch up on sleep and take a break from exercise

Today, Thursday

breathing walk w/ jog at end

bw ring dip x 2, very deep, pause at bottom

GU: 12 kg x 3 alternating singles, lf - I hate these but I'm getting better at them.  Vertigo is an issue by the third rep, need to go slower between reps

OHP: 75 lbs x 1-2-3-4-6-4 (left tricep pretty fried) - 5 (near max set) - 5 - 30 reps in 8 sets, up from 27 reps in 9 sets last time.

Plan - next day is medium day, 15 reps total.  Following 2 sessions will be 34 and 30 reps, respectively.

SQ:
Front Franken - 75 lb x 3 bounced - almost choking myself
Front:, loose finger grip - 95 lb x 5 bounced - felt great
HBB - 115 x 8 bounced - easy until 6th rep, trying to "right the ship" and not let either side of bar tip down due to looseness in back, x 8 - 24 reps total, 2540 lbs. in 4 sets

Tuesday, July 17, 2018

BP, PU, DL

Took off Sunday and Monday - on the road

Today, Tuesday

BP: 140 lbs
1-2-3
1-2-3
1-2-3
6 - excellent
6 - and excellent again.  Total 30 reps

Next BP session should be 15 reps
Session after 34 reps so we'll start with a ladder to 4

PU: Archer x 2 extension each way, l-sit holding 4 lb. dumbbell, pointed toes.  interesting that left arm extended just didn't happen completely as I focused on pointed toes today.

DL: Sumo, 245, paused tng.  Last time, 17 reps in 5 sets
x 5, x 4 - grip tired, x 4, x 4 wider stance, which felt better for first reps and less good for last - 17 reps in 4 sets this time

Saturday, July 14, 2018

OHP, HBBSQ

Today, Saturday

walk, including bw windmills

OHP: 75 lbs. x 1-2-3-4-5-4-3-2-3 = 27 reps in 9 sets.  Took a relatively wide grip for most, but a narrower one for the last set of 3 and those felt great.

HBBSQ:

75 lbs. x 4 - deep, paused and exhaled - narrow-ish grip
95 lbs. x 5 - deep, long pause but hold breath - near the rings, better practice for Inman, but right shoulder isn't happy.
115 lbs. x 5 - deep, a shorter but still distinct pause, still holding breath, right shoulder feels disconnected
115 lbs. x 8 - deep, bounced - really tried to setup right shoulder, felt more solid, if not perfect, and much better overall.

Two days ago, total 14 reps @ 135 lbs. = 1890 lbs in FSQ
Today, total 2270 lbs. in 22 reps, enough of a difference for our "volume" day and first BSQ in a some time.


Friday, July 13, 2018

BP, PU, DL

BP: 140 lbs x 4, 4, 4
Last BP was 2 x 2-3-4 + 1 x 1-2-3, totals 18 reps, equals 4 x 1-2-3, equals 24 reps, equals Heavy Day
Today, medium day would be 4 x 1-2, which is 12 reps, done as 4 reps x 3

Next week, 30 reps on Heavy, 15 on medium
Following weeks, 
34 reps on Heavy, 30 reps on medium
up by 4 to 50 reps on Heavy, 30 reps on medium

55 reps on Heavy, 50 reps on medium
up by 5 to 75 reps on Heavy and 50 reps on medium

Archer PU - L-sit w/ 4 lb. dumbbell, 3 each way

DL, still Sumo, trying 245 lbs
x 3 - left knee tracked weirdly
x 3 - turned feet out a little more, also kept bar closer but grip getting tired
x 3 - OK, grip still tired but the lift feels more familiar
x 5 - improving, letting the bar a little out in front again, and again feeling that in left knee
x 3 - alright, getting tired, enough

Thursday, July 12, 2018

GU, OHP, FSQ

Today, Thursday

walk

GU: 14 kg, lf x 3 alternating singles each side, a recent PR.  Still struggling with elbows that hyper-extend, which hurts, but also have to not let elbow bend, either - tricky business.

OHP: 75 lbs. x 5, 5, 5 - oh, my, we are going to be on this weight for a while.

FSQ: Oly shoes, 135 x 4 - releasing grip as set went on, x 5 - 1st rep excellent, also releasing grip as set went on, x 5 - weight is shifting to hands a bit, need to try to fix that.  Also noticed I was rotating, tried to fix that, too.

Wednesday, July 11, 2018

DL

Ran out of time to deadlift yesterday, so today is deadlift day.

walk

DL: sumo, paused tng,

225 x 5, 5, 5, 5, 5 - 5 sets of 5, improving.  On 2-5 reps, don't touch right at shins but there is a little space, also feels OK to start with a little space.  Need more weight to see what's best.

Tuesday, July 10, 2018

BP, PU bar, PU rings

Today, Tuesday

breathing walk and run at end, hot today, didn't feel all that great

later

BP: 140 lbs x 2 x (2-3-4) and 1 x (1-2-3).  NB: 2 x (2-3-4) is the same reps, 18, as 3 x (1-2-3), so count this as 4 x (1-2-3) overall, but a little harder

PU: bar, bw-only, 8 w/ Adam's apple touching or above bar, paused top and bottom, full extension bottom.  Noticed right pinkie gets loose after 5 or so reps, so tightened it and that helped.

PU: archer l-sit, holding 3 lb. dumbbell between feet, lf, just one each side

GU, OHP, FSQ

Monday, July 9, 2018

walk

GU: 14 kg x 2 alternating singles, lf - ugh, need to do these more often

am going to give swings a bit of a rest as I'm already doing a lot, and will add Inman walking soon

OHP: 65 lbs. x 8, 8, 8 - slightly wider grip on final set, about middle of knurling, better on shoulders.  Major ab work for me in this on every rep.

FSQ:

95 x 5 - quick lower, brief pause, and up
115 x 5 - bounced but more controlled
135 x 5 - last rep a little slow

Thursday, July 5, 2018

BP, PU, DL

Today, Thursday

Tired and sore from 3 days in a row of lifting plus the run yesterday, but got better as the day went.

Walk

BP: 145 lbs, 1-2-3 x 3 as below, stayed on bench in rack the entire time.
Ring fingers on rings, which is slightly wider - feel like I can get shoulders more involved and pull the bar apart better.

Probably should go back to using 140 for this next time but 145 was on bar so I used that.

Format was a new set on the :60, rest 2:00 before the next ladder

00:00 - rest and setup

01:00 - 1 rep
02:00 - 2 reps
03:00 - 3 reps

rest 2 min

05:00 - 1 rep
06:00 - 2 reps
07:00 - 3 reps

rest 2 min

09:00 - 1 rep
10:00 - 2 reps
11:00 - 3 reps - definitely last set, form not great, speed not great

PU: Archer, pointed toes, got past 90 degrees w/ my leg - good!!, went lf for 2 reps each side.

DL:
225 x 3, 5, 5 - sorting this out, last set was starting to move quickly, all reps w/ a quick reset at the bottom.

Wednesday, July 4, 2018

SW, GU, OHP, FSQ

breathing walk w/ run at end

SW: 32 kg, lf, x 8/8, 6/6, 8/8, 8/8 total 60 swings

GU: 14 kg lf 2 alternating singles, lf

OHP: 55 lbs. x 8, 8, 8, 65 lbs. x 5

FSQ: 
95 lbs. x 5
95 x 5 - bounced, sort of, the last 2
95 x 10 - bounced all of them, actually was out of breath by the end - was fast
115 x 5 - bounced

Tuesday, July 3, 2018

SN

Today, Tuesday

walk twice, some bw windmills

SN: 14 kg, lf, 10 reps x 6 sets, no clock.  Get whacked on right side but not on left, finally started to figure out the timing by the end of the last set.  Sit-back was on and off, but weight is so light.  Still, good for today, figuring out how to think about problematic right shoulder and making some progress on that score.


Monday, July 2, 2018

Easy Everything: SW, GU, OHP, FSQ, BP, Rings, DL

Sunday, off

Today, Monday, first real training day since meet 9 days ago.

SW: 32 kg x 7's, lf, 6 sets total (3 each way, 42 swings)

GU: 14 kg x 2 alternating singles lf

OHP: 55 lbs. x 8, 8, 8

FSQ: 95 lbs. x 2, 3 - these feel pretty foreign because I haven't done them in a long time, but the stretch is just _so_ good for my hands.

BP: 140 x 1, 2 - feels pretty foreign but I did these less than 10 days ago.

Rings:
Dips x 1 but practiced support position a few times, too.
Archer PU x 1 rf, x 1 lf, L-sit

DL: trying sumo today, put on high socks and DL slippers

225 x 2, 3, 4 - I slip on the slippers a bit.
225 x 5 - slightly closer foot placement - this is better.

SW, GU

Friday, off, just walk and some bw-windmills

Today, Saturday:

SW:  32 kg x 1h x 6, 6, 7, 7, 7, 7 - lf, no timer

GU: 12 kg x 1 each way, lf


Saturday, June 30, 2018

SW

Tuesday, June 26 - off, just walk
Wednesday, June 27 - off, just walk but also Buteyko walk and jog at end.

Today, Thursday, June 28

32 kg: 1h swing x 6 reps x 6 sets, no timer, lf


Thursday, June 28, 2018

Post Meet: PU

Monday, June 25

two days post-meet, in PA:

walk

some L-sit PUs

later in the day, same: walk more, more L-sit PUs

Meet Report: DL 162.5 kg @ 65.3 kg

Saturday, June 23

USAPL NJ State Championship for 2018, in Somerset, NJ

BP: 60, 70, 80 kg

DL:
warmup was 225 x 2 over, x 1 r/u, x 1 l/u
147.5 kg
162.5 kg
no third attempt

http://www.youtube.com/watch?v=jJ0Qtj5XCnU


BP, DL

Wednesday:

walk

BP: 145 x 5 - no warmup needed, might do the meet BP w/o a warmup

DL:

236 x 4 double over

291 (remove little plates, 225 + 15 kg each side = + 66 lbs.) x 2 r/u, x 2 l/u

324 (+ 7.5 kg each side = 33 lbs.) x 1 r/u - not speedy, but not a death march, either.

Tuesday, June 19, 2018

1-Leg DL, 1-Arm PU

Today, Tuesday

walk

1-leg DL: 20 kg x 2 x slow, controlled singles, 2 each side, lf.  Must always remember to screw foot into ground and lengthen shoulders - these things add significant, important stability.

1APU: 10" box, lf, just 1 each side.

Feeling better rested than yesterday, hope to have some good pulls tomorrow and then a couple of easy/off days before the meet

GU, BP, DL

Monday:

a bit of stretching

GU: 12 kg x 3 alternating singles, lf. Did some extra up to the elbow before finishing 3rd rep both sides

BP: 140 x 3, 165 x 1

DL: 235 x 2, 3 - felt weak and hurried

Monday, June 18, 2018

BP, DL

Friday, just walk

Today, Saturday, starting at 4:30 PM

BP: 140 x 2, 160 x 2

DL: competition costume (but glasses, not cl)

225 x 2 double over, paused tng

291 (+30 kg) (about 132.5 kg) x 2 r/u paused tng

324 (+15 kg) (about 147.5 kg)  x 1 l/u

353 (-5 kg, + 40 lb) (about 160 kg) x 1 - left leg shaky but good lift

Feeling a little rusty after only lifting Monday last week, will do some more this week in advance of the meet



Saturday, June 16, 2018

GU, WM, MP

Yesterday, Wednesday - walk, nothing else

Today, Thursday

walk

a few bw windmills

GU:
12 kg x 1L/R
12 kg x3L, 3R to the elbow

I guess it's 12 kg day

SN + WM:

12 kg x 4 SN L, windmill x 2 at top of last rep, x 4 SN R, windmill x 2at the top of last rep
NB: too much lumbar rotation on right side WM, didn't feel great

Repeat windmill x 2, lf - better on right side - not perfect, but better.  Need to keep doing these weighted - finding proprioceptive vertical and keeping it isn't good on right side, and would fail with a heavier weight, so 12 kg it will be for a while.

MP: 55 lbs. x 10, 12 - will go to more weight next time.  Groove improving, strength improving.


Tuesday, June 12, 2018

BP, DL, WHEEL

Today, Tuesday

walk

bw windmills x 1L/R, 1L/R

walk again

break

BP: new ladder on the 6:00 or so

140 x 1-2-3
140 x 2-4
140 x 5
140 x 3, 3 - had planned 3-4, probably didn't wait long enough after first rung, calling it a day. 23 total reps, 1 shy of 4 x 1-2-3

Plan to DL later

Later

DL:

225 x 5 double overhand, paused tng

291 (added a 15 kg on each side) x 3 r/u, paused tng

302 (added a 2.5 kg each side) x 3 l/u, paused tng - very slow and controlled

311 (took off 2.5 kg, added 10 lb. each side) x 3 l/u, paused tng, again very slow and controlled - made me nervous to think about this set, but remembered it's not hard for me, and it went very well.

Picked my weights inspired by Surovetsky's volume day in PTTP for where I am pre-meet.

WHEEL: standing, 4th step x 2 - second rep pretty flat and close to the board, but could feel ab cramps starting at the beginning of both reps.  They didn't kick in because the movement stretches the abs.  That's nice, but just one set today.

-S-

Monday, June 11, 2018

GU, MP

Yesterday, Sunday, off - just a breathing walk and jog

Today, Monday

walk twice

GU: 10 kg x 2L, 2R, 1L, 1R - I feel like doing multiple reps on each side is a nice way to own a weight before moving up.

Barbell MP: 55 x 8, 8, 8 - finding left lat, able to get it involved on the way up but lose it on the way down.

Barbie weights on both these lifts, but they're both what I need.  Need better body position in lockout of barbell MP, feel like lower back is extending too much - not for this weight, but need to fix this now in order to be able to handle heavier weights.  Triceps and shoulders pretty fried after getups then these without much rest between.

Saturday, June 9, 2018

GU

Today, Saturday, will play piano for 5 hours, and a bit tired from yesterday, so nothing difficult.

walk

GU: alternating singles, lf, at 8 kg, 10 kg, and 12 kg.  Good, at least I did 3 each side, up from the 2 I've been doing most days I do these.  NB: still a big fear factor about pain in the downside shoulder and upper back but, so far, so good.  No pain, but nonetheless hard to commit fully to that first step.

Friday, June 8, 2018

GU, BP, DL

Yesterday, Thursday, not much - some bw windmills while on a walk

Today, Friday

GU: 10 kg x 2 each way, lf

long break

Very short on time, so

BP: 140 x 3, 160 x 2 - 2nd rep slow and barely legal, might have lowered a bit along the way

long break

DL

225 x 3 double over, paused tng

225 x 2 double over, paused tng

275 x 2 r/u, paused tng

315 x 2 l/u, paused tng

345 x 2 singles w/ reset at bottom, thought about a 3rd, decided to stand up and reset, but obviously didn't reset enough - left pec cramped as I started off the ground so I abandoned the lift.  Had been hoping for 3, but encouraging that the first 2 weren't all that difficult.

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



Wednesday, June 6, 2018

GU, MP, DL

walk

GU: 10 kg x 1L/R - enough, felt fine but want strength for other things.  Using abs more/better

walk again

MP a la 033

00:00 - 16 kg x 4L
00:30 - 16 kg x 4R
01:00 - 18 kg x 3L
01:30 - 18 kg x 3R

03:00 - 20 kg x 2L
03:30 - 20kg x 2R
04:00 - 16kg x 4L
04:30 - 16 kg x 4R

06:00 - 18 kg x 3L
06:30 - 18 kg x 3R
07:00 - 20 kg x 2L
07:30 - 20 kg x 2R

09:00 - repeat above but right side first on everything, last set at 16:30

Total = 16 kg x 16 each way (256 kg), 18 kg x 12 each way (216 kg) , 20 kg x 8 each way (160 kg)
632 kg / 36 reps each way = 17.6 average weight, about 63%

Assuming a 28 kg 1RM:

57% x 16 reps, 64% x 12 reps, 71% x 8 reps

Will DL later

Tuesday, June 5, 2018

Archer PU

Today, Tuesday:

walk

bw windmills x 3, lf

Archer PU, 2 each way.  2nd set w/ straight legs (l-sit)

http://www.youtube.com/watch?v=ZzjqwB59yR8


Monday, June 4, 2018

PU, MP, BP, DL

Monday, today

walk, including bw windmill x 5, lf

PU: gooseneck, because we were talking about it on the forum.  Got one, but switched to standard grip after my neck touched the bar - ouch

MP: bar, empty, x 10, 55 lb. x 10.  Shoulders good/OK, no pain, no binding, nothing weird, continue to grip hard with pinkies and externally rotate, special focus on long right collar bone and space in that shoulder.

SN: 033, 16 kg SN, lf:

00:00, 2L, explosive up, normal lower
00:30, 2R, explosive up, normal lower
01:00, 3L, explosive up, pull down, left shoulder not happy with negative
01:30, 3R, explosive up, pull down, good - but stopping here

BP:
140 lbs. x 1-2, 1-2, 3 - medium day

break

DL:

245 x 3, competition grip l/u - 2 tng, 1 after a reset at the bottom, didn't feel particular good.  Focus on left lat.  Not used to DL on Mondays any more, tired from my always-busy Sunday.  These felt "fast" but not tight.  Tried to setup at the top, but it didn't work well.

245 x 3, double over.  Focus on pushing to start, much better - missed that in previous set.  Setup at the top again, better this time.

245 x 5 l/u again - solid set, did a reset at the bottom for each, just one breath.

11 total reps today, not much, but it feels like a recovery session.  More on Wednesday, heavy on Friday.



Saturday, June 2, 2018

BP, DL

Yesterday, Friday, off, just played around, did a skin the cat

Today, Saturday, lifting late PM to simulate meet environment

walk

BP: - a go with 80% 1RM and the Rite of Passage

140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3
rest
140 lbs. x 1-2-3 - our first heavy day

BP plan for the week: Tue = 140 lbs. x 1-2 x 3 ladders, Thu = same weight x 3 singles

DL: starting 5:40 PM

225 x 5, double over, paused tng

285 x 3, r/u, paused tng

335 x 4 singles, l/u - reset at bottom for first 3, stood up and took a few breaths but stayed at the bar before the 4th rep.  Left side again trailing off the floor, so need to work on that with lighter weights during the coming week.




Thursday, May 31, 2018

MP (SE-style), GU, DL

Today, Thursday

walk a bunch

MP: - playing around w/ Strong Endurance ideas. Maximally explosive but still strict presses

Set up a 16, an 18, and a 20 kg

Along the lines of S&S:
00:00 - 16 kg x 3L
01:00 - 16 kg x 3R
02:00 - 18 kg x 2L
03:00 - 18 kg x 2R
04:00 - 20 kg x 2L
05:00 - 20kg x 2R

Along the lines of 033D
06:00 - 16 kg x 4L
06:30 - 16 kg x 4R
07:00 - 18 kg x 3L
07:30 - 18 kg x 3R
rest until
09:00 - 20 kg x 2L
09:30 - 20 kg x 2R
10:00 - 16 kg x 5L - last rep slowed down
10:30 - 16 kg x 5R - last rep slowed down

Notes:
16 kg x 4, 18 kg x 3, and 20 kg x 2 is right for this.
033D seems good

GU: 10 kg, lf, 2 alternating singles.

Plan to DL later

DL: At 5:30 PM, right after teaching

225 x 3 double over, paused tng
275 x 4 r/u, paused tng
315 x 2 double over, paused tng

GU

Today, Wednesday

walk twice

GU: 10 kg, lf, 1 w/ 10-15 sec pauses at every position each side, rest, 1 normal each side.


Tuesday, May 29, 2018

MP, PU, DL

Off Sunday, off Monday

Today, Tuesday - cleaned a lot yesterday, slept poorly w/ a crick in my neck all night.

breathing walk w/ run at end

walk

MP: barbell, empty bar didn't feel good at all, did some w/ a stick and that was better, then back to the bar

bar x 3, 6, 8

PU: archer, rf, 3 each way

DL:

265 x 3 double over, paused tng
285 x 3, r/u, paused tng
305 x 3, l/u, paused tng

For how I feel today - better than when I woke up but not great - this is fine.

Saturday, May 26, 2018

BP, DL

Yesterday, Friday - off

Today, Saturday

BP: 135 ladder 1-2-3-4 - will BP in a meet in 4 weeks, not looking for anything great.

DL:

245 lb. (110 kg) x 5 double over, quick pause tng

285 lb. (130 kg) x 2, r/u, quick pause tng

325 lb. (147.5 kg) x 4 l/u, singles w/ comp-style negative and reset at the bottom after a breath or two.

Last Friday, did 315 x 4 - that equates to a 345 1RM . (315 x 6 equals a 366 1RM according to the calculators.)

Don't feel good about more than 4 reps and also need to ditch the controlled negatives and paused tng, so did 325 x 4 today, which equates to about 355 1RM, and next week, will do 335 x 4, which equates to 366 1RM.

Excellent, excellent result today.  Trying to add a focus on keeping the bar close, which is the thing I don't always do.

Thursday, May 24, 2018

GU, MP, DL

Decided to switch to 3 DL sessions per week, down from 4.

Skipped yesterday, Wednesday, but did a breathing walk and jog at the end.

Today, Thursday

walk

short on time, so:

GU: 10 kg x 2L, 2R - both reps on the same side w/o putting the bell down, this is very fatiguing for my right side, need to stay with this format and build up some volume with this weight this way.

MP: 18 kg x 5, rf, w/ move the bell around at the lockout of every rep

break, and will DL later

DL:

245 x 5 double over, paused tng

285 x 2, r/u, paused tng

285 x 2, l/u, paused tng

Was woken up in the middle of the night last night, tired today, that'll do, and we'll hope for heavy on Saturday.



Tuesday, May 22, 2018

MP, PU, DL

Off Saturday, Sunday, Monday for Strong Endurance and the drive home.

Did a few MP w/ 20 kg on the way home yesterday, Monday.

Today, Tuesday

walk

MP: 18 kg x 5 lf
PU: archer, 2 each way, rf

rest

MP: 18 kg x 6 rf
PU: archer, 2 each way, lf

rest

DL:

225 x 5 r/u

305 x 4 l/u - excellent for today - tired from the weekend and driving



Friday, May 18, 2018

MP, DL

Today, Friday

Found a park, walked a bit

At a turnpike rest stop, did:

MP: 20 kg, lf, 1, 2

then put the 20 kg overhead and walked about 50 steps left, and 50 steps right.  Left side lockout was not good.

At LA Fitness in Chicago:

DL:

225 x 2, 5 (switched bars because collars weren't rotating), double over, paused tng
275 x 2 r/u - felt weak
295 x 5 l/u - felt good although didn't keep back really tightly locked out - felt like yesterday's 315 were better in that regard.

Nice walk, 10-15 min, each way from hotel to gym and back.

DL

Yesterday, Thursday, while on the road at LA Fitness in Maumee, IL, at 5:30 PM after 500 miles of driving:

DL:

225 x 5, double over, paused tng

275 x 5, double over, paused tng - double over, with nice, long pauses at lockout and the bottom, was a mistake, and although I finished it, the bar was starting to slip out of my grip.

315 x 4, l/u, paused tng - PR reps at this weight
315 x 3, r/u, paused tng

NB: June 23 meet has me in the Saturday afternoon flight, so late-in-the-day DL's are good practice.

Also did GS w/ 20 kg x 10 reps at 11 AM in a rest stop, and stretched a bit there, too

Wednesday, May 16, 2018

GU, MP

Today, Wednesday

walk

GU: quite a few, mostly bw, some w/ 12 kg

break

MP:
20 kg, rf, x 4
20 kg, lf, x 4


Tuesday, May 15, 2018

DL

Today, Tuesday

breathing walk w/ run at end - getting ever further, and it's getting easier as I'm able to relax into my form more.

walk, some bw-windmills along the way

DL:
245 x 3 double over, paused tng

295 x 8 l/u paused tng - left side was coming up slower at first, corrected but not sure how.
http://www.youtube.com/watch?v=-X45KrdqG10

Another PR workout from a list that's based ona 366 1RM

Monday, May 14, 2018

GU, MP, PU, DL

walk

GU: 10 kg x 2 alternating singles, lf
rest
1 alternating single - 3 in a day is a best w/ this (admittedly paltry) weight for our current go-round.

MP:
20 kg, lf, 1-2
rest
20 kg, rf, 4

rest - idea is to repeat above w/ opposite starting sides

20 kg, rf, 1-2-3 - good, was feeling like the extra rung was possible, and it was
rest
20 kg, lf, 5 - again, we total 18 reps/side - must be a good number :)

PU: archer, 1 rf, rest, 1 lf - trying to always keep close ring pulled down low.  2nd set better - I am less good at straightening my right arm and then bringing it back to a strong position.

Plan for later: deadlifts

Went to LA Fitness for the first time:

DL:

225 x 5 double over, paused tng
275 x 5 r/u, paused tng
315 x 3, l/u, paused tng
315 x 3, l/u, paused tng - 2 triples at this weight is a PR session



Saturday, May 12, 2018

GU, MP, PU

Today, Saturday

stretching

GU: 10 kg x 1 each way, lf - shoulders have been feeling like they're letting go of long-held tensions.  Today, shoulders felt shaky w/ weight overhead, so stopped at 1 rep and might come back and do more later.

break

MP:
20 kg, rf, 1-2
rest
20 kg, lf, 4
rest
20 kg, rf, 1-2

rest
archer PU, rf, 3 each way.  My wife watched and said I kept the close ring pulled down lower on the first rep either side.  Interesting.  Some slight discomfort on right side on those 2nd and 3rd reps, nothing awful, just felt a little misaligned but not by a lot.  I do better with these when I do them more often and only do 2 reps each side.

Tentative plan is to deadlift later today or tomorrow.

-S-

Friday, May 11, 2018

DL

Lifted Monday, Tuesday, Wednesday, took yesterday off

Today, Friday

DL: 

225 x 3 double over, paused tng
285 x 9 l/u paused tng

long break - phone call

285 x 4 r/u paused tng


Wednesday, May 9, 2018

GS, SW, GU, 1APU, MP, PU, DL

Today, Wednesday

breathing walk w/ run at end

break

GS: 24 kg x 5

SW: 20 kg x 10's, lf, extra set left so 110 total, on about the :55

GU: 10 kg, lf x 1 each way full, x 1-2 each way to elbow, x 1 each way full.

short break

1APU: Mon did 10" x 1, today 12" x 2R, 2L

MP: 20 kg x lf, x 1, 2, superset archer PU, lf, x 2 each way

this is already a lot of not-DL lifting, so we'll stop there.  DL is the one and only priority

DL:

225 x 5 double over, paused tng

265 x 5 l/u, paused tng

315 x 3 l/u, paused tng - 3 reps at this weight, paused tng, is a PR for sure

Thought about a second set @315 but decided that the next step after a peak is always down, so stop here for today, and we'll see what we feel like tomorrow, maybe try 275 x 10.

Tuesday, May 8, 2018

GU, DL

Today, Tuesday:

walk

GU: 2 each way to the hand w/ 10 kg.  Was going to do bw-only, but there was a 10 kg bell, and it seemed to me to be OK to try it, and it was just fine.  I was in the low-ceiling part of the basement where I can't do full getups, anyway, so just to the hand, but spent time at both the elbow and the hand positions, working on t-spine opening, shoulder packing, moving my head and neck around, etc.

walk again

DL:

225 x 3 double over, paused tng

265 x 10 l/u, paused tng, certainly a PR rep count @ this weight

265 x 5 r/u, paused tng

Interestingly, yesterday was 18 lifts and averaged 265, which is 75% of 353.  Today, even though I did this by feel, the same thing.  Rep ranges were probably out of bounds for some things but that's OK, IMO.






Monday, May 7, 2018

GU, 1APU, MP, Rings, DL, Standing Wheel

Was off on Friday and Saturday, visiting and travelling with family.

Yesterday, Sunday, was a big day,
 and I took two naps in the afternoon.

Today, Monday

Breathing walk w/ run at end

walk

GU: 8 kg x 3 each way, left-up/right-down first.  Getting better, could have done another but didn't - moderation is the key here.

break, walk

PM:

1APU: @ 10", 1R + 1L - not bad

MP: 20 kg, rf x 3R, 3L + Archer PU x 3 each way, also rf - last rep, really didn't hold myself up w/ ring held in on right side.

rest

MP: 18 kg, lf, x 8L, 8R

rest

Rings: StC + FL x 1

Enough pressing for today, enough pullup and pushup and ring things for today, too.

DL: - new Rogue, 20 kg, stainless steel bar

225 x 7 double over, paused tng

265 x 5 l/u, paused tng

315 x 2 l/u, x 2 r/u, x2 l/u, all paused tng

WHEEL: standing, 4th step x 2, rest, 4th step but out, relax, come back x 1

Thursday, May 3, 2018

GS, SW, GU, MP, PU, DL

Today, Thursday, a relatively early start

GS: 24 kg x 2, 20 kg x 3 - all w/ long pauses at the bottom, all trying to figure out how to grip, comparing left and right hands

SW: 20 kg, lf, x 10's on the :60.  11 sets total to get in an extra set w/ left hand.  There seems to be a necessary, albeit very slight, shift of the hips away from the bearing arm side.  I sometimes resist pushing into my right hip, but doing that makes my left side swings much better.  A work in progress, not sure of all my observation's validity, but the final set of swing on the left side, with a start by making sure I was "into" my right hip, felt altogether more solid and on another level in terms of connectedness and power.

GU: 8 kg, lf, alternating singles, 2 each side - excellent.  Already getting tired and won't do more today, but very happy with this.

Plan for about an hour from now:

MP/PU, DL

MP:

16 kg, lf, x 1, 1, 2, 2
rest briefly
18 kg, lf, x 1, 1, 2, 2
rest a little longer
20 kg, lf, x 1, 1, 3, 3 - first triple w/ 20 kg, nice.  Total 10 presses each side today, light day but immediately after medium day yesterday.  Was 28 presses on Monday and 18 yesterday

PU: on bar, bw + 20 kg on left foot, rest,repeat right foot.  Paused a few seconds at top, Adam's apple touching bar at bottom - higher would have been nice.  Slow negative.

DL:

225 x 6 double over, paused tng
255 x 5 r/u, paused tng - right shoulder felt misaligned afterwards
305 x 3 r/u, paused tng - repeat same grip, right shoulder fine this time
305 x 3 l/u, paused tng - good

Wednesday, May 2, 2018

GS, MP, PU, DL

Today, Wednesday, feeling a bit tired, haven't been sleeping great, bw 151.6 this morning, which is OK but not great, either.

GS: 24 kg x 7

MP:

18 kg x rf x 4
rest
18 kg x lf, x 3, 4 (w/o putting bell down, as all ladders have been of late)
rest
18 kg x rf x 5, superset archer PU x rf x 3 each way

Did a total of 28 presses on Monday, total of 18 today, we'll call this medium day.  Monday included 6 reps @ 20 kg and 7 reps @ 16 kg (and 15 @ 18 kg), so the average was very close to 18 kg.  Today, all 18 kg.  We'll see how we feel about pressing again tomorrow since we're away Friday and Saturday - perhaps we're home in enough time on Saturday for me to lift - we'll see.

3 archer PU each way was good.

Handling of my right shoulder is improved today - think the walk this AM while focusing on keep it in the right place but very relaxed - I think that helped.

DL:
225 x 5 double over, paused tng
255 x 5 l/u, paused tng
305 x 3 l/u, paused tng
305 x 3 r/u, paused tng

Tuesday, May 1, 2018

Variety

Bit of an odd week, so taking today, Tuesday, as I usually would do Wednesday - variety

walk

Cossack sequence

headstand leg raises, a few

Ring dips and playing with ring strict muscle up with various cheats, standing on boxes, trying to figure it out.

Monday, April 30, 2018

GS, SW, GU, MP/PU, DL

After a good lifting week, an interesting weekend.  Big meal Friday night, big meal Saturday lunch, big meal Sunday dinner.  Lots of driving, too.

Saturday morning, did monkey bar swings

http://www.youtube.com/watch?v=LGLwg1_JnwQ

https://youtu.be/q6oK0y0W1YA

Was nervous about doing these and injuring a shoulder, but took my time, and got it done - slowly, cautiously, but did it.

Was sore Sunday morning but no shoulder joint issues, just sore upper back muscles from doing a new thing (well, a thing I hadn't done in a few decades).

Today, Monday

AM:

What I've taken to calling my GS (goblet squat) session is really just any variety of squat-like thing, it seem:

Cossack sequence ending w/ bw-only windmill x 3 on each side

GS x 1 @ 16 kg w/ 5 curls

FSQ: 2 x 24 kg, x 1, 2 x 20 kg x 1.  Thought about doing some repetition cleans or doing C & FSQ, but felt like this was enough for today.

GS: 24 kg x 5

SW:
24 kg x 10's OTM x total 60, lf

GU: a few each bw, 4 kg, 8 kg.  8 kg not great.

Need to do cossack sequence more - last section, where we're stretching the outside of the hip, is excellent work for my right shoulder when it's supporting.

PM Plan: MP/PU and DL

PM:

MP: 20 kg x 1, 2 + 16 kg x 3, 4, lf, superset archer PU x 2 each way, lf, and then a partial FL hold
rest
MP: 20 kg x 1, 2, + 18 kg x 3, rf, superset archer PU x 2 each way, rf
rest
MP: 18 kg x 1, 2, 3 lf, no PU (forgot ...)
rest
MP: 18 kg x 1, 2 (cl before both), 3 (just MP), rf, no superset - getting tired, still have to DL

DL:

Learned that USAPL bar is much less bendy than an Okie DL bar, so switched to

Texas Power Bar:

225 x 4 double over, paused tng
255 x 5 l/u, paused tng - OMG, easy
305 x 3 l/u, paused tng - solid
305 x 3 r/u, paused tng - bit of a grind but did it.

Friday, April 27, 2018

GS, SW, GU, MP/PU, DL

Today, Friday

short walk

AM:

GS

GS: 24 kg x 5
FS: 24 kg x left x 5, 24 kg x right x 5

SW: 44 kg x 2h x 10 x 4 sets on the 1:30

GU: 6 kg x 2 alternating singles each way

PM:

MP:
1.  16 kg x 1-2-3 ladder, lf + super 2 alternating archer PU, lf
rest
2.  repeat but 3R, 3L, 3R, 3L + 2 PU rf
rest
3.  repeat as above but lf
rest
4. repeat as above but 6R, 6L + 2 archer - archers are harder rf
rest
5. 20 kg x 1-2, 16 kg x 3, no pullups

DL

Thu was same as Mon, today, Friday, same as Tue in terms of grip but 2 sets of 3



Thursday, April 26, 2018

Halo, Ring Dips, MP + Ring PU, DL

Today, Thursday

AM:

Breathing walk w/ jog at end, so decided to do different warmups because tired from running

16 kg: halo, 5 alternating singles each way

Rings: dips x 2, slow, paused, etc.  rest a little and repeat.

Planned PM:  Press, PU, DL

PM:

MP:
1.  16 kg x 1-2-3 w/o putting bell down, lf, superset 2 rings pu, trying false grip, rings/palms facing body
rest
2.  repeat but rf, rings parallel, still false grip of sorts - stays better on right than left
rest
3.  repeat, back to lf, tighter grip yielded a better false grip, rings started at 45 degrees and tried to turn them out at the top
rest
4.  repeat, rf, skipped PU altogether because grip was getting tired and still had DL's to do, and this was the first day of actually trying to keep a false grip

DL:
245 x 5, paused tng, l/u, definitely getting easier
rest
295 x 3, paused tng, l/u - excellent.  Focus is on push balls of feet, grip pinkies, neutral neck, wedge, push balls of feet and lift.  Repeat w/ other grip - tired, feels like a meet 3rd attempt, but went well because I knew the weight wasn't too heavy.  Ready to try +5-10 lbs. next time, which is tomorrow, or go for more than 3 reps, but I think a triple is enough.

295 x 3, paused tng, r/u


Wednesday, April 25, 2018

GS, SW, GU

Today, Wednesday

GS:
bw x 5
24 kg x 5, paused and exhaled
FS 24 kg x 2 bells x 5, paused and exhaled

SW:
24 kg x 10L, 10R, 10L, 10R, 10L  - on the :60, total 50 reps.  left definitely worse, trying to improve form in smoothness and connectedness - just feels off on that side, slow, weak.

GU:
4 kg, lf, 5 alternating singles in our new form.  Interesting that firing right glute but not left is easy, but firing left glute makes right want to fire also - that is part of the route of my problems w/ my left arm up.

Maybe more later but no heavy DL

Tuesday, April 24, 2018

GS, SW, GU, MP, PU, DL

Today, Tuesday

short walk

Noon-ish:

GS - bw only x 10
SW: 44 kg x 2h x 10, 10, 10, 6 on the 1:30
GU: 4 kg, always left arm has weight first because right shoulder down is the weird thing, x 5 alternating singles in fairly rapid succession.  Working out the form liking it.

PM: Planned MP, PU, DL

MP: 16 kg, lf, x 1-2-3, superset Archer PU x 2 each way, lf

rest about 5:00

repeat by rf on both things

rest about 5:00

Repeat as 1st set

rest about 5:00

DL:  as yesterday but opposite grips

245 x 5 r/u paused tng
295 x 2 r/u, x 2 l/u, x 2 r/u paused tng w/ 2-3 min rest between sets



Monday, April 23, 2018

GS, SW, GU, MP, Rings, DL

Today, Monday:

AM:

GS: bw only x 5, 24 kg x 5, x 1 @ 16 kg w/ 5 curls at the bottom

SW: 44 kg x 2h x 10, 9, 10 on the 1:30.  Shortened middle set by a rep because my balance felt funny.

Heart pounding by the end of the last set, time to stop for today w/ a goal of doing swings every day this week.

Walk

PM:

MP: 16 kg x 1-2-3, lf, w/o putting bell down, superset w/ Archer PU, lf, x 2 each way

rest a few

Repeat above

break

Rings: StC + FL x 1

breatk

DL:
Trying an experiment.  Today

245 x 5 l/u paused tng
295 x 2 l/u, x 2 r/u, x 2 l/u paused tng w/ 2-3 min rest between sets

The idea is to repeat this session a few times to come to a conclusion about which over/under I really prefer - I'm still not sure. l/u, r/o was the focus this session and what I've been competing with lately.

The plan is that 295 x 6 is my DDD, and 245 x 5 is my warmup.

Sunday, April 22, 2018

Inman - first of the season

Sunday.

First Inman of the season.

5-foot, 30-lb (I think) bar (maybe 35?) with a 10 lb. rubber plate on each end.  Walk 17 minutes.  Back yard to street, right on Hope to Cedar, left to Gilbert, around the curve and right onto Hope, home and into the back yard.

Edit the following Friday:

Measure course w/ a wheel:  3546 feet, 6 inches, which equals 1081 meters

Friday, April 20, 2018

Dip, Headstand+LR, GU, GS, SW, 1APU, SN

AM:

rings: bw dip x 2

partial getups to elbow w/ 6 kg and 4 kg, about 5 each side total, Cramp in right hamstring - lovely....

headstand

another ring dip, deeper, slow, x 1

GS: 24 kg x 7

SW: 44 kg, 2h x 10 - focus on breaking the ceiling, x 10, focus on other things - power, lat connection - and also try to still break the ceiling.  Can't quite manage everything but it's progress.

Finish w/ headstand + 3 leg raises

Plan for PM is DL again

PM: Decided on 1APU and snatche

1APU - on first porch step outside, 1R and 1L - not making my bad disc happy

SN: 16 kg x 1L/R, 2L/R, 5L, 5R, 10L, 10R - lots of sorting out the taming-the-arc/high-pull part of the snatch on my right side.  Nothing heavier than 16 for a while.

Thursday, April 19, 2018

GU, SQ, SW, later MP, PU, DL

Wednesday off

Today, Thursday

AM:

various GU, GS, KB FSQ w/ 2 x 24 paused, and SW 44 kg x 6, 6

Planned PM: Press, PU, DL

MP: 16 kg, rf x 1, 2, 3 w/o putting bell down, superset to PU archer, lf

rest a few

Repeat above but MP lf, and archer rf and got one each way but twice while I was up there.

Focus is on keeping right shoulder rolled back into proper position, and then keeping it tight.

DL:

try to start each set w/ wedge, use light and paused tng for the remaining reps

225 x 6 double over
245 x 5 r/u
265 x 4 l/u
285 x 3 double over - grip was iffy
305 x 2 r/u - last rep quick descent
325 x 1 l/u  - slow grind, quick descent.  My son said the weight moved to the right in the middle of the ascent.

Tuesday, April 17, 2018

Light SQ, SW, GU

Some SQ to start the day

Everything very deep, pause, exhale, re-pressurize, come back up

GS: 24 kg x 5
GS: bw only x 5
FS: 95 lbs x 5
GS: 16 kg x 1 w/ 5 curls
HBSQ: 95 lbs x 7

Stood w/ 5-ft bar on my back for 3:00, did some 1-leg DL type movements, walked around a bit.

break

SW: 44 kg, 2h, 5 reps x 4 sets on long rests

GU: 4 kg, 4 alternating singles, bell on right side first, but done closer together today than yesterday.  Still playing with form and cues for my modified getup.

Recovery - GU, MP, PU, SN

Today, Monday, April 16

AM: getups w/ 4 kg, alternating singles, bell on right side first, 5 each way.

Experimenting with rolling over the down leg into a b-squat position, so far, liking it.

PM:

Walk

MP: 16 kg, various singles, doubles, and triples w/o putting the bell down, supersetted w/ Archer pullups in pairs (one each side)

SN: 16 kg x 10L, rest, 10R

Monday, April 16, 2018

Meet Results for April 14, 2018

April 14, 2018, Saturday - BP and DL at APF meet in Tribes Hill, NY.

Disappointing results:

BP: 165, 175, fail at 180

DL: 315, 335, fail at 360

First BP in a decade or more, also learning I need to stop taking 3 DL's - have taken 3 each of the last several meets and failed at every third attempt.  Also weighed in same day and at USAPL weight of 66 kg (145.5 lbs.)



Thursday, April 12, 2018

BP, DL

Been taking time off for the upcoming meet.  I had kicked around the idea of making it a low-key meet and therefore not tapering, but not doing my best at a meet just isn't in my nature, so we're in the midst of a nice stretch of very little lifting.

Last lifting was a week ago, so this is a 10-day-or-so taper.

Today,

BP: 135 x 2, 1 and 165, my planned meet opener, x 1

DL, all with competition (l/u and r/o) grip

225 x 3 tng
275 x 1
315 x 1

Wednesday, April 4, 2018

BP

Wednesday

short walk

warmup:

GS: 24 kg x 3, 36 kg x 2

BP: week 3, session 1

95 x 5
115 x 3
135 x 4
145 x 3
165 x 1

Planned: 135 x 3, 115 x 2
Actual: 135 x 9

DL, Ab Wheel

Tuesday:

DL: bar on 4" blocks

reps w/ same weight done w/ standup reset and a few breaths between

225 x 1 r/u
225 x 1, 1 l/u - needed to push harder w/ left foot, hence 2nd rep

275 x 1 r/u
275 x 1 l/u

315 x 1 r/u
315 x 1 l/u

370 x 1 r/u
370 x 1 l/u - tiring but doable

390 x fail x r/u - lower back felt fatigued, didn't even bother to complete getting weight off the blocks.  Felt tired even approaching the bar.  Just couldn't get tight.  Next time, 375, 380, or 385 for more than 2 reps will be the goal - this is too heavy after 370, and maybe too heavy, period.  I think 375 would be prudent.

OHP: stick x 20

Wheel: 4th step, standing x 5 singles

Monday, April 2, 2018

BP

BP: - might go 2, 1, 3 this week, week #3

Monday:

Rings: StC + FL x 1

95 x 4 - middle fingers on rings, as usual of the last week or so
115 x 3
135 x 5
145 x 3
165 x 2
135 x 3
115 x 4 - index fingers on rings
95 x 3 - pinkies on rings

Friday, March 30, 2018

BP

Friday:

BP:
95 x 4
115 x 3
135 x 5
145 x 2
165 x 1

Finish was 135 x 3, 115 x 4, 135 x 3, instead did

135 x 6
115 x 12

Variety

Thursday

raining outside

SW about OTM as

44 kg x 2h x 5
24 kg x L x 5
24 kg x R x 5
44 kg x 2h x 6
24 kg x L x 7
24 kg x R x 8

More swings than I've done in a while, and they all felt good, albeit a little foreign.  Enough for today.


Wednesday, March 28, 2018

BP, DL Rack pulls

Short walk

BP:

95 x 5
115 x 3
135 x 5
145 x 2
165 x 1
135 x 5
115 x 3
135 x 4
115 x 3
95 x 12

DL rack pulls

Experimenting with setup still.  2" DL block + 3/4" ply under bar on each side, 3 sheets of 3/4" ply for 2-1/4 under feet, so start is off by about 1/2 inch.  Also went w/ 225 on bar, might even need to go heavier.

Did 5 or 6 reps, last one was best - 6 seconds is a long time!

-S-


Tuesday, March 27, 2018

DL and Variety

Rings: Dip x 2

DL - 4" shortened ROM via blocks

315 x 1, 1 r/u
385 x 1, 1 l/u - thought about a third, approached bar, but was too tired in lower back.  Going on 3-4 min rest.  385 is 105% of last June's 365, and 109% of February's 353.

walk

1APU: lf, on 10" box x 1

MP:: a stick x 17 reps, just looking for form and posture and no shoulder discomfort

Monday, March 26, 2018

BP

Today, Monday

Tired, no walk

MP: see-saw, 16 kg x 2, felt weak and tight, just a few reps, perhaps 4-5 each side

Rings: StC + FL x 1

BP:- week #2, session #3 - ugh, 15 sets, NL = 61, I think
Week #2 is the biggest week of the cycle, and session #3 the heaviest session of both the week and the cycle

95 x 5
115 x 3
135 x 5
145 x 4
165 x 2



135 x 4
115 x 4
95 x 6
165 x 1
135 x 5
115 x 4
135 x 5
115 x 4




135 x 5




95 x 4

Saturday, March 24, 2018

Rings, Ab Wheel (standing), DL

Saturday

short walk

rehearsal

Rings: StC + FL x 1 - getting better, holding longer, still not flat but angle is improving, and my focus is on adding time at this angle before proceeding to holding my feet lower.

Standing Ab Wheel: top end of board on 4th step x 2, 1 to pretty full extension w/ pause

DL - variety DL

225 x 5 l/u - reset at bottom

225 x 5 r/u - reset at bottom

275 x 1 l/u - practicing competition setup to not be so long at bar before starting lift, also remembering to push hard on left foot when left hand is underhand, otherwise bar comes up unevenly.
275 x 1 r/u - same setup, but slower

315 x 1 l/u - same - I think pushing on the ball of the foot makes a difference
315 x 1 r/u - same

Friday, March 23, 2018

BP

yesterday, nothing

Today, Friday

Earlier:

Goblet SQ @ 24 kg x 5, 5
FSQ @ 2 x 24 kg x 5

BP:

95 x 5
115 x 5 (combining planned 3 and 2 at end of session)
135 x 4
145 x 3
165 x 1
135 x 3

HBBS: 95 x 4, paused, prying

BP

Yesterday, Tuesday, DL rack pulls - 2-1/4" ROM, 3 singles x 2 sets

Today, walk

SW: 24 kg x 1h x lf x 4 sets

BP: week 1, session 3 - NL = 40

95 x 5
115 x 3
135 x 5
145 x 3
165 x 2 - first time for 165 x 2, got hand-off and spotters
165 x 1 - again hand-off and spotters
145 x 2
135 x 4
115 x 4
135 x 3
115 x 3
95 x 5

Tuesday, March 20, 2018

BP (wk 1 #1), Health/DL @ 4" to 383 lbs.

Today:

walk

Rings: StC + FL x 1

BP - latest PS cycle, thank you, John!
This week will be 1, 3, 2

95 x 4
115 x 2
135 x 5
145 x 2
165 x 1
115 x 2

Health/DL -

DL w/ weights elevated 4", all quick negatives

225 x 1, 1 double over
295 x 1 double over
361 x 1 r/u (+15 kg plates = 66 lbs.)
383 x 1 l/u (+5 kg plates = 22 lbs.) - stand tall for a while at lockout
405 x fail l/u (again + 22 lb) - felt lower back just give up.  Nothing broken/torn/whatever, stopped right away, but I could just feel it didn't want to bear this load, even from 4" off the floor.

Very interesting, first time for these, probably best to try for 383-ish next time but for more than one single

Also was after BP, maybe better to put these on a day by themselves next week.

Saturday, March 17, 2018

DL

Today, Saturday;

Big DL Day.  Week #3, session #4, 39 lifts in 9 sets.  29 DL's may be a person record for a training day.

225 x 5 double over, paused tng
275 x 3 double over, paused tng
225 x 4 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)
275 x 2 r/u, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

305 x 1 l/u
340 x 1 l/u - spent too long setting up at the bottom, lift went but was slow and left side lagged

225 x 9 - double over, singles w/ quick negative and quick reset at bottom (didn't let go of bar)

Subbed out 275 x 4 for the following two sets
285 x 2 - l/u w/ quick negative and quick reset at bottom (didn't let go of bar)
265 x 2 - r/u w/ quick negative and quick reset at bottom (didn't let go of bar)

BP

Yesterday, Friday:

Walk

BP 1RM test

95 x 3
135 x 2
155 x 1
175 x 1
185 x fail - probably not enough rest before this one

Later, worked w/ my son and some of his friends, did a bunch of swings, some Zercher SQ, some barbell cleans and FSQ.

Thursday, March 15, 2018

DL

walk

DL: week 3, session #2

225 x 5 double over, paused tng

275 x 6 as singles l/u (favored grip), reset at the bottom, all pretty good although breathing was harder by the end

225 x 5 r/u


BP

Walk

BP, Week 3, session 3 (this week is 2, 3, 1)

95 x 7
125 x 5
135 x 5
145 x 2
160 x 1
135 x 6
125 x 5
135 x 3
125 x 5

All w/ no rest other than to change the weights, then stand at the rack and take 3 breaths, then have at it again.  By the end, I was near my limits to finish the reps, but that's OK, I think.  This is likely the most BP I've even done in a single session.

Tuesday, March 13, 2018

Rings, DL

Tuesday

Walk

Rings: StC + FL x 1

DL:

225 x 3 hover
225 x 2 hover
275 x 3 quick singles with reset at bottom
225 x 3 hover - various grips on hovers

Monday, March 12, 2018

Rings, BP, DL

Monday, March 12, 2018

Breathing walk + jog

BP - week 3, session 2 (plan is 2, 3, 1 this week)

DL - week 3, session 3 (plan is 3, 1, 2, 4 this week)

BP:
95 x 6
125 x 6
135 x 6
145 x 1
160 x 1
135 x 5
125 x 4

OHP: just a stick for a few reps

SQ: HBBS - 95 lbs. x 5 good reps, paused and exhaled at the bottom, fighting with right knee to stay out and winning the fight, I think - will need video to confirm.

DL:
225 x 7 - as singles w/ standup reset, x 3 r/u, x 3 l/u, x 1 double over.  Hover on the way up, getting better at finding spot.

275 x 4 - as above, x 2 r/u and x 2 /lu

305 x 1 r/u

275 x 3 x 1 r/u, x 2 l/u

225 x 7 as x 6 r/u w/ paused tng, x 1 l/u - had planned to do double overhand but did this instead.

Saturday, March 10, 2018

DL (includes plan for next 2 weeks)

Walk

SW: 44 kg x 2h x 3 dead-stop singles as warm-up


DL:225 x 4 (x 2 r/u, x 2 l/u)275 x 2 (r/u, l/u)
225 x 3 (r/u)
275 x 1 (l/u) - excellent
305 x 1 (l/u) - slower but still OK
340 x 1 (l/u) - slower still, but steady and even, and was comfortable holding at lockout

First week of this Prep Cycle, did

Mon = 1
Tue = 2
Thu = 3
Sat = 4

Second week, did

Mon = 1
Tue = 3
Thu = 2
Fri/Sat = 4 (moved some volume to Fri, will not do this in the future)

Plan for week 3:

Mon = 3
Tue = 1
Thu = 2
Sat = 4

Plan for week 4:

Mon = 2
Tue = 3
Thu = 1
Sat = 4


Friday, March 9, 2018

Rings, BP, DL (light)

Today, Friday

Rings: StC + FL - went extra far around today, was harder to come back around, and didn't have as much left in my abs for as good a FL as last time.

BP

Light session, #1 from week #2

95 x 3
125 x 5
135 x 4
145 x 1

Decided to split up the big day planned for tomorrow into 2 parts:

Today:

225 x 4 double over
275 x 3 as r/u w/ hover on descent, l/u w/ hover on descent, l/u w/ hover on ascent
First time hover w/ more than 225, seemed OK although I think the sour/sweet spot is higher than I think it is.
225 x 3 - messed up, forget to take off 25's, so first rep was 275 - oops.  Hover on descent on final rep

Tomorrow will be
225 x 4
275 x 2
225 x 3
275 x 1
305 x 1
340 x 1


DL

Today, Thursday:

Lots of snow shoveling last night and more this morning.

Walk

DL:

225 x 4 r/u
225 x 4 l/u
275 x 4 as 3 r/u, 1 l/u - l/u is definitely feeling stronger and like I have my best form.  Also not bothering my right knee, which r/u sometimes is.

305 x 1 l/u

Wednesday, March 7, 2018

BP

BP:

95 x 5
125 x 5
135 x 5
145 x 2
160 x 1
135 x 3
115 x 3

Only enough time to load the bar between sets.

SQ: HBB, 95 lbs, still in Oly shoes, 4 reps w/ long pauses and finding right spacing of feet, tracking of knees, etc.


Tuesday, March 6, 2018

DL

Tuesday:

Run at end of breathing walk

Walk, and walk again

DL:  Week 2, doing Session #3 now in order to be more rested for the big session on Saturday

225 x 6 r/u, paused tng (least favored mixed grip, we think.)
225 x 6 l/u, paused tng

275 x 5 - did 4 r/u, paused tng, stood up long enough to take a few breaths and switch grip, and did the last one l/u

305 x 1 l/u


Monday, March 5, 2018

Rings, BP, DL

Off Sunday

Today, Monday:

Walk

Rings: StC + FL x 1

BP: Doing Week #2, Session #2 today, to mix things up a bit, numbers revised in light of new 1RM

95 x 3
125 x 6
135 x 6
155 x 2

DL:

225 x 6 - hover, as l/u x 2, r/u x 2, l/u x 1, r/u x 1
Some of the reps aren't all that hard because I don't hit the spot exactly, but some are very tough because I find the weak spot exactly.

275 x 3 - switching mixed grips
First time doing something after the hover DL's - felt fine, actually, they were fast.

DL

Saturday DL:

Plan:
225 x 6
225 x 6
275 x 6
305 x 1
340 x 1

Revised to avoid 275 x 6 before two heavy singles, now 2 sets of 3 w/ that weight, and reorder

225 x 6, double over, paused tng
275 x 3, double over, paused tng
305 x 1, l/u
275 x 3, r/u

340 x 1, l/u - slow, but it went.  Not sure if left under and right over is actually my strongest, might try the other way next week.

225 x 6, double over, hover in both directions, as singles w/ reset at bottom. first rep r/o, then switch.  Got closer to stopping at my absolute weakest point as the set went on, just so much fun ...

-S-

Friday, March 2, 2018

BP

BP:

85 x 6
105 x 5
115 x 5

135 x 1
145 x 1

156 (kg plates) x 1
166 x 1
171 x 1

Have done 3 extra reps already, and heavy ones, so:

115 x 6, recast as 125 x 4
105 x 6, recast as 125 x 5

SQ: high bar back, 95 x 5 still in Oly shoes.  Some discomfort in both knees, feels like stretching out tight stuff.

Thursday, March 1, 2018

DL

StC + FL x 1

DL: slight reordering to put 2nd sets of 225, which had been listed 2nd, as 4th set.  This is better according to PS principles, as I understand things.

225 x 5 double over, paused tng

275 x 4 r/u, paused tng

305 x 1 l/u

225 x 4 double over, paused tng - hovered just off the ground, both directions, on all reps - very interesting, indeed, and not terribly pleasant

Wednesday, February 28, 2018

BP, DL

BP: week 1, session 2 of 3

85 x 5
105 x 5
115 x 4
135 x 1
115 x 5
105 x 3

SQ: high bar, 95 x 4 - Oly shoes, very deep, paused

DL: week 1, session 2 of 4

225 x 9 double overhand, paused tng (supposed to be x 3, 4 - whoops, mis-counted)

275 x 3 double overhand, paused tng



Tuesday, February 27, 2018

DL - variety on 4" blocks

Tuesday

DL on 4" blocks

225 x 2 double over

275 x 1 double over

325 x 1 r/u, x 1 l/u

365 x 1 r/u, x 1 l/u - excellent, and variety day, we'll call it

Monday, February 26, 2018

Rings, BP, DL

Today, Monday, February 26, 2018

Walk

Rings: StC + FL x 1

BP: 85 x 3, 105 x 6, 115 x 4, 135 x 1, 115 x 3

SQ: high bar, still in SQ shoes, 95 lbs. x 3, paused, exhaled, looking to stretch/straighten out back

DL: 225 x 2 on 6" blocks - bar just below knee, weird to start there

DL:
225 x 5 double over, paused tng
275 x 3 double over, paused tng

Grip a little tired for DL from BP but, at these weights, feels fine, just a little pumped.


Thursday, February 22, 2018

SW, Rings, GU, DL

Today, Thursday

SW: 44 kg x 2h x 4 singles

WM: bw x 3L/R
TT (toe touch) x a few

Rings: StC + FL x 1

GU: 10kg, to hand, ladder 1-2, lf - 6 total reps

DL: from floor, double overhand, paused tng

trying for new form, keeping weight pulled in closer to body

225 x 5 double over

225 x 5 double over - noticing that thumbs brush outsides of shins, maybe need slightly narrower stance or slightly wider grip width? ... we'll have to experiment.

Post-Meet Week

Catching up on the last week.

Took the rest of the week off from Thursday.

Lifted on Sunday, February 18, 2018 at the NEPA USAPL meet.  Was oldest lifter in meet, pulled 152.5 kg first attempt, 160 kg second, and failed 165 kg third.  (336, 353, 364 lbs., respectively).

Monday, did 6 x 8kg getups, first 5 to elbow, last rep to hand, plus headstand w/ leg raise

Off yesterday

Today, Wednesday, basement gym is a mess but

GU: 8 kg, rf, 2 to elbow and 3 to hand each side.

SW: 44 kg x 2h x 3 deadstart reps

16/16: See-saw Mil Press, lf, 10 each side

Headstand: several leg raises then held headstand

Going to look into deadlift blocks to work on over 100% 1RM lifts with a reduced range of motion.


Wednesday, February 14, 2018

Rings, DL

Walk, a bit longer than usual, about 25 min each way

Rings: StC + FL x 1

DL: on 3/4" platform:  This is week 4, session 3 as we're going backward for the final week to taper

225 x 2 r/u, paused tng

225 x 2 l/u (favored), paused tng

275 x 1 r/u - misloaded bar at first, one a 25 on one side, so fixed, and did the lift just fine.

305 x 1 l/u


Tuesday, February 13, 2018

Rings, DL

Breathing walk w/ run at end.

Rings - StC but failed to come out of it after getting nice and deep.  Tried to come up fast rather than tight, and I got stuck.  Way tired overall - just no break at the show - taught two sessions on Sunday, drove around a bunch last night, dog tired today.

bw 151.4, started taking 2 herbal water pills this AM.

Doing week 4, session 4 of DL plan on week 4, day 1, in order to taper

DL: on 3/4" platform this week

225 x 3 double over paused tng

275 x 2 double over paused tng

305 x 1 l/u

Saturday, February 10, 2018

Rings, DL

Saturday, DL cycle Week 3, Session 4.  This is a highest volume, heaviest day, and the first time we've done it on a Saturday.

Rings: StC + FL x 1

DL: all on 1-1/2" platform

225 x 4 double over, paused tng

275 x 5 double over, paused tng

305 x 2 r/u, paused tng

330 x 1, l/u

Friday, February 9, 2018

DL

Week 3, Session 3

Some bw-only windmills, goblet squats, and a few sets of 10 swings w/ 24 kg while teaching this AM

Walk

DL: on 1-1/2" platform this week

225 x 4 double overhand

275 x 4 r/u

305 x 1, 1 l/u - better use of lats and therefore keeping the bar close on the 2nd rep.


Thursday, February 8, 2018

Variety: Rings, Zercher DL

Week 3, mid-week variety day

Rings: StC + FL x 1

Zercher DL: 165 x 4 paused tng, a PR for reps @ 165, I think

Rings, DL

DL Comp Cycle, week 3, session 2

Rings: StC + FL x 1

DL: all on 1-1/2" platform this week

225 x 5 - double overhand, paused tng

275 x 3 - right under, paused tng

305 x 2 - left under, as singles


Tuesday, February 6, 2018

DL

Tuesday, week 3, DL session 1.  Moved back a day so heavy day will be on Saturday

No rings, short on time

DL: all on 1-1/2" platform starting today and for the rest of this week

225 x 4 double overhand, paused tng

275 x 2, same

305 x 1 l/u


Monday, February 5, 2018

Rings, Zercher DL

Monday, Week 3 of DL program

Will lift Tu/We/Fri/Sat this week to get heavy day closer to competition day of Sunday

Walk

Rings: StC + FL x 1

Zercher DL: 165 x 1, x 2,  First single wasn't sufficiently warmed up, nothing terrible happened.  2nd set was much better.

DL - Week #2, Session #4

Week 2, Session 4:

Walk

DL: all on 2-1/4" platform

225 x 3 double over, paused tng

275 x 3 double over, paused tng

305 x 3, 2 x r/u, 1 x l/u, all as singles w/ stand-up reset

330 x 1 l/u - solid

Thursday, February 1, 2018

Rings, DL

Thursday.  DL plan from John Spezzano, Week #2, session #3

breathing walk + jog

walk

Rings: usual

DL: on 2-1/4" platform

225 x 3 double over, paused tng

275 x 2, r/u then l/u

305 x 3, r/u then 2 x l/u - did all DL's in the space of 15 minutes, last one was slow but solid.  Need to allow more time for tomorrow's session, which includes 330 lbs.  8 lifts today, 10 tomorrow and a heavy one at the end.


Wednesday, January 31, 2018

Rings, Zercher DL

Rings:

Zercher DL

185 x 1
195 x 1
205 x 1 - I believe this is a new PR

Increasing intensity as my meet nears, and this will be the heaviest in this lift until after the meet,  Probably back to triples at 165 or so for the next few.

Tuesday, January 30, 2018

Rings, DL

Tuesday, week 2, session 2

Rings: StC + FL x 1

DL:  on 2-1/4" platform

225 x 3 double overhand, paused tng
275 x 2, r/u, stand up and reset (a few breaths) between
305 x 2 l/u, same - 2nd rep was slower, but I felt tighter.  Interesting - something like better technique but less intensity of effort.

Monday, January 29, 2018

Rings, DL

Friday - week #1, session #4

Rings: StC + FL x 1

DL:

@ 3", double over,
225 x 3
275 x 2

@ 3", l/u
305 x 2

@3", r/u
330 x 1

Rings, DL

Rings: StC + FL x 1

DL: double overhand, on 2-1/4" platform

225 x 1
275 x 1
305 x 1

Rings, DL

Friday

Rings: StC + FL x 1

DL: on 3" platform

225 x 1
275 x 1
305 x 1

Thursday, January 25, 2018

Rings, DL

Rings: Partial false grip - pullup x 1, StC + FL x 1

DL: 3" platform

225 x 3 r/u, short rest
275 x 2 l/u, short rest
305 x 2 l/u - all easy today, even on the platform elevation

Wednesday, January 24, 2018

Rings, Zercher DL

Rings: StC + FL x 1

Zercher DL: 185 x 3 - only a little dizzy, x 3 again, a little less dizzy although not perfect in that regard

ab cramp afterwards, right side rectus, which is where it usually is when I get them.