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.