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