Friday, January 19, 2018

Rings, Zercher DL

Rings: StC + FL x 1

Zercher DL: 185 x 2, 2, 2 - got dizzy on second rep of each set but progressively less so.  First rep of third set, got nice and tight in arm curl and that rep felt the best of the day.  Last time was 175 x 3, 185 x 3, so today is progress, and we'll aim for 185 x 3 reps x 2 sets next time or soon.

Thursday, January 18, 2018

Rings, DL

Rings: StC + FL x 1

DL: conventional, 265 lbs, double over, 5 singles on very short rest

break

x 2 singles, stand up and reset in the middle.

Tuesday, January 16, 2018

Rings, Zercher DL, OHP

Today, Tuesday:

Lots of walking - 5 stops, out for close to 2 hours

Rings: StC + FL x 1

Zercher DL: 175 x 3, 145 x 1 (my wife's DL bar), 185 x 3 - hips back seems to be the secret to this lift, both during setup and as you lower it.  185 is yet another PR triple

break

OHP: 75 lb. x 3, 3, 4, 4, 4, 5 - 23 reps in 6 sets.  Goal will be 24 reps in 5 sets next time.

Monday, January 15, 2018

Rings, 1APU, DL Sumo

Today, Monday

short walk

Rings: StC + FL x 1

1APU @ 10" x 2R/L, 3R/L

DL: Sumo, all double overhand: 245 x 2, 265 x 8, 4, 3 - first reps still worse than later, but getting better as I start to figure this out.

No more time - tomorrow, Zercher DL, I hope


Friday, January 12, 2018

Rings, 1APU, DL

Yesterday, too busy - no exercise

Today, Friday, nice warmup of Cossack sequence and windmills while teaching

Later

Rings: StC x 1 - deep, long hang, skipped the FL

1APU @ 10" x 2R/L, x1R/L

DL: Sumo, 245 lbs x 8 - took a slightly more turned-out stance, felt great, x 8 again, both double overhand.  No knee discomfort first set but set up very carefully.  Slight knee discomfort second set, reset right foot in middle and solved that.

Wednesday, January 10, 2018

Rings, Zercher DL, Sumo DL

A little run at the end of the breathing walk today again

Rings: StC + FL x 1

Zercher DL: 165 x 3, 175 x 3 - both those are PR triples

Sumo DL: 225 x 8 double over - these are getting easier _fast_.  For both these kinds of DL, I need just a little more turnout than I think when I start, and especially on the right foot, I think.

Tuesday, January 9, 2018

GS, DL Sumo

Today, Tuesday:

walk

Goblet Squat (GS): 24 kg x 3, 32 kg x 3

DL:

Sumo @ 175 x 4
Sumo @ 225 x 4, 5 - got better as they went.  I tend to not want to sit back and I need to more.  Still have to try to figure out the wedge.


Monday, January 8, 2018

Rings, BP

Nothing on the weekend - rehearsal and work on Jamboree

Today, Monday:

My first breathing walk in a while because the weather is starting to break.  Jog at the end

Rings: StC + FL x 1, StC a second time because should felt like I hadn't gotten it to the right place the first time.

BP: 135 x 5, 145 x 4, 135 x 7, 145 x 5 - only 4 sets today and out of time, but a good day.


Friday, January 5, 2018

Rings, 1APU, Zercher DL

Rings: StC + FL x 1

1APU @ 10" x 2R/L, x 1R/L rest chest briefly at bottom, @18" bench x 3L/R - left first because it felt weak last set

PU: Archer.  x 1 extend right, x 1 extend left

Zercher DL: a bit tired, but 165 x 2 tng, x 2 tng - 4 is recent PR reps @ this weight, so we'll stop there for today

out of time




Wednesday, January 3, 2018

Rings, Various DL's

Today, Wednesday.

Again, short on time

Rings: StC + FL x 1, back to rings like a bar to start

Zercher DL: 155 x 3 tng, 165 x 3 tng - excellent!

DL: 2" bar, straddle: 245 x 2 each way on short rest, longer rest, repeat

DL: Hack, 275 x 2

DL: Conventional x 2 - haven't done this in a while, grip tired from the day's lifting but otherwise pretty easy

Tuesday, January 2, 2018

Rings, 1APU, OHP

Today, Tuesday:

Rings: StC + FL x 1 - held rings parallel today instead of like a bar

1APU @ 10" x 2R/L - have been doing some at 10" instead of 12" and not noticing the difference.  Right thumb a bit sore at base afterwards

OHP: 75 lbs. x 4, 5, 4

That's it for today - out of time.


1APU, Rings, Zercher DL

Today, Monday

1APU @ 12": 1R/L, 1R/L, 1R/L

Rings: StC + my usual, angled FL x 1

Zercher DL: 145 x 3 tng, 155 x 3