No lifting Sunday
Today, Monday  last night was the first night without medicine, save for a cough drop. Not out of the woods altogether yet but every day, a little better.
GU: 12 kg x 4 alternating singles, rf, 14 kg x 1 each side  14 kg was pretty solid and this will be our new weight.
Monday, December 30, 2019
Saturday, December 28, 2019
GU, SN
Wednesday, in the car on the way to PA:
C&P: 20 kg x 3, 5, 4 at turnpike rest stop
still sick, so no lifting Thursday or Friday.
Today, Saturday:
GU: 12 kg x 1 each way but with a bunch of presses before first rep
SN: Q&Dish, but way too out of breath, 4 series starting left, 10/2 w/ 20 kg, total 80 reps
C&P: 20 kg x 3, 5, 4 at turnpike rest stop
still sick, so no lifting Thursday or Friday.
Today, Saturday:
GU: 12 kg x 1 each way but with a bunch of presses before first rep
SN: Q&Dish, but way too out of breath, 4 series starting left, 10/2 w/ 20 kg, total 80 reps
Tuesday, December 24, 2019
GU, SN
Lost my voice and have a head cold of some sort.
No lifting, as planned, on Saturday or Sunday, but cancelled a few other things as rest seemed to be what I needed most
Today, Monday, is the first day I've had a voice since last Wednesday or so. Did
GU: 12 kg x 2 alternating singles, rf  these are getting better
SN: Q&Dish, on the porch in decentforDecember weather
Series 1  alternating L/R/L/R as a warmup
Series 2  left at 4:00
Series 3  right at 8:00
Previous SN session was the first w/ all 20 kg, so an increase of 50% in volume for today, and form with this weight is improving  times are slightly quicker  still slow but slightly quicker, still don't trust my own grip on the left completely
No lifting, as planned, on Saturday or Sunday, but cancelled a few other things as rest seemed to be what I needed most
Today, Monday, is the first day I've had a voice since last Wednesday or so. Did
GU: 12 kg x 2 alternating singles, rf  these are getting better
SN: Q&Dish, on the porch in decentforDecember weather
Series 1  alternating L/R/L/R as a warmup
Series 2  left at 4:00
Series 3  right at 8:00
Previous SN session was the first w/ all 20 kg, so an increase of 50% in volume for today, and form with this weight is improving  times are slightly quicker  still slow but slightly quicker, still don't trust my own grip on the left completely
Friday, December 20, 2019
GU, SN
Feeling a bit under the weather, didn't have much voice yesterday but did have a stuffy nose.
Today
GU: 12 kg x 3 alternating singles, extra floor presses at the beginning
later
SN: Q&Dish, 20 kg, 4 x 5 reps series left, and on 4:00, the same right, and done. First time all 20 kg SN
Today
GU: 12 kg x 3 alternating singles, extra floor presses at the beginning
later
SN: Q&Dish, 20 kg, 4 x 5 reps series left, and on 4:00, the same right, and done. First time all 20 kg SN
GU, MP
Thursday  very cold outside, no walk
GU: 12 kg, several just to elbow, then 3 alternating singles rf
MP: 20 kg, need 15 reps (3 x 12) for medium day each side, so, lf: 3, 5, 5, 3 = 16 total
GU: 12 kg, several just to elbow, then 3 alternating singles rf
MP: 20 kg, need 15 reps (3 x 12) for medium day each side, so, lf: 3, 5, 5, 3 = 16 total
Wednesday, December 18, 2019
GU, DL
Today, Wednesday, basically a day off planned from lifting.
Feeling a tiny bit under the weather  not really bad, but my voice sounds funny/low
Was pretty toasted feeling last night, went to sleep early, feel much better today
First time this go'round for 12 kg getup
GU: 12 kg x 2 alternating singles, right up first. In a lot of ways more solid feeling than the lighter weight.
No press today
DL: 120 kg x 3 double over, x 3 r/u, x 3 l/u  all reset at bottom  these feel light, more like 100 kg than 120.
Feeling a tiny bit under the weather  not really bad, but my voice sounds funny/low
Was pretty toasted feeling last night, went to sleep early, feel much better today
First time this go'round for 12 kg getup
GU: 12 kg x 2 alternating singles, right up first. In a lot of ways more solid feeling than the lighter weight.
No press today
DL: 120 kg x 3 double over, x 3 r/u, x 3 l/u  all reset at bottom  these feel light, more like 100 kg than 120.
Tuesday, December 17, 2019
SN
Today, Tuesday, miserable cold, rain/snow/sleet
walk during a bit of a break in the precipitation
SN: Q&D style
lf, a series of 5/4 each side
lf, a series of 10/2 each side
Was having all sorts of computer network and wifi issues, didn't do getups today
walk during a bit of a break in the precipitation
SN: Q&D style
lf, a series of 5/4 each side
lf, a series of 10/2 each side
Was having all sorts of computer network and wifi issues, didn't do getups today
Monday, December 16, 2019
GU, C&P, DL
Not much save getups on Friday for the period FriSatSun, very busy, and very tired
Today, Monday
GU: 10 kg, lf, 5 alternating singles each way. NB: tried my usual, right side up first, but got a cramp in my right hamstring, so started on the left side and was fine to do everything else straight through.
long break
SW: 24 kg x 10L, 10R, longer rest, x 10R, 10L. Q&Dish format although didn't use a clock. Came inside to finish something between each 2 x 10 series.
C&P: on 5:00 again, first time for 5 x 123 and thus first weekly heavy day, hand swap on the fly as of late, with exceptions noted below
00:00 1L/R
00:45 2L/R
02:00 3L/R
05:00 1L/R
05:45 2L/R
07:00 3L/R
10:00 6L  changing it up a little, ladder as single rung
11:00 6R  obviously bell down between, about :25 on the floor, last few reps slower
15:00 lL/R  changing it up again, 2 ladders as 1 ladder/pyrmamid of 5 rungs
15:45 2L/R
17:00 3L/R
19:00 4L/R  bell briefly down between hands, right was great for 2 reps and slower for 2 reps
21:30 2L/R
For next time, plan to try more than 1 ladder to 4, and to continue to switch on the fly for rungs of 123 and set bell down for rungs of 4 (and eventually 5).
DL:
110 kg x 3 r/u, x 3 l/u
120 kg x 2 r/u, x 2 l/u
Today, Monday
GU: 10 kg, lf, 5 alternating singles each way. NB: tried my usual, right side up first, but got a cramp in my right hamstring, so started on the left side and was fine to do everything else straight through.
long break
SW: 24 kg x 10L, 10R, longer rest, x 10R, 10L. Q&Dish format although didn't use a clock. Came inside to finish something between each 2 x 10 series.
C&P: on 5:00 again, first time for 5 x 123 and thus first weekly heavy day, hand swap on the fly as of late, with exceptions noted below
00:00 1L/R
00:45 2L/R
02:00 3L/R
05:00 1L/R
05:45 2L/R
07:00 3L/R
10:00 6L  changing it up a little, ladder as single rung
11:00 6R  obviously bell down between, about :25 on the floor, last few reps slower
15:00 lL/R  changing it up again, 2 ladders as 1 ladder/pyrmamid of 5 rungs
15:45 2L/R
17:00 3L/R
19:00 4L/R  bell briefly down between hands, right was great for 2 reps and slower for 2 reps
21:30 2L/R
For next time, plan to try more than 1 ladder to 4, and to continue to switch on the fly for rungs of 123 and set bell down for rungs of 4 (and eventually 5).
DL:
110 kg x 3 r/u, x 3 l/u
120 kg x 2 r/u, x 2 l/u
Saturday, December 14, 2019
GU, C&P
Today, Thursday
GU: 10 kg, rf, 4 alternating singles. Timed a fast and a slow one. 3rd set, about 3035 seconds for fast, and 1:151:20 for slow.
walk shortish
SW: 20 kg x 5L, 5R
C&P: on 5:00, down from on 8:00 two days ago  excellent  and 1 more ladder, too now 4 x 123
00:00 1L/R
00:45 2L/R
02:00 3L/R
05:00 1L/R
05:45 2L/R
07:00 3L/R
10:00 1L/R
10:45 2L/R
12:00 3L/R
15:00 lL/R
15:45 2L/R
17:00 3L/R
GU: 10 kg, rf, 4 alternating singles. Timed a fast and a slow one. 3rd set, about 3035 seconds for fast, and 1:151:20 for slow.
walk shortish
SW: 20 kg x 5L, 5R
C&P: on 5:00, down from on 8:00 two days ago  excellent  and 1 more ladder, too now 4 x 123
00:00 1L/R
00:45 2L/R
02:00 3L/R
05:00 1L/R
05:45 2L/R
07:00 3L/R
10:00 1L/R
10:45 2L/R
12:00 3L/R
15:00 lL/R
15:45 2L/R
17:00 3L/R
Thursday, December 12, 2019
GU, SN
Yesterday, Wednesday  short walk but no exercise, tired from Mon/Tue and also pretty busy
Today, Thursday:
GU: 10 kg x 2 alternating singles, right side weight up first. Ugh but getting better, and 10 kg is heavier than 8 kg so we're progressing. Still very shaky overhead at lockout, due, I believe, to the position being the end of my ROM.
long walk of about an hour.
SN:
00:00 16 kg x 10, 10 R
03:30 x 10, 10 L
07:00 x 16 kg x 10 R, 20 kg x 10 R
10:30 x 16 kg x 10 L, 20 kg x 10 L
14:00  as with 0:00 series
Total 120 reps, 20 reps @ 20 kg
Today, Thursday:
GU: 10 kg x 2 alternating singles, right side weight up first. Ugh but getting better, and 10 kg is heavier than 8 kg so we're progressing. Still very shaky overhead at lockout, due, I believe, to the position being the end of my ROM.
long walk of about an hour.
SN:
00:00 16 kg x 10, 10 R
03:30 x 10, 10 L
07:00 x 16 kg x 10 R, 20 kg x 10 R
10:30 x 16 kg x 10 L, 20 kg x 10 L
14:00  as with 0:00 series
Total 120 reps, 20 reps @ 20 kg
Tuesday, December 10, 2019
GU, MP, DL
Today, Tuesday
walk
GU: 8 kg x 2 alternating singles, rf
GU: 10 kg x 2 alternating singles, rf  really didn't feel much different than 8 kg
C&P: 20 kg x 123 on 8:00 x 4 (at 0:00, 8:00, 16:00, and 24:00) as:
on 0:00  1L/R
on 1:00  2L/R
on 3:00  3L/R
Second ladder, switched sides w/o putting bell down.
Right side is slower than left.
For the last ladder, focused on more up and less out to the side, especially on the right side, and that eliminated a click in my right shoulder
Directions for this sort of timing are:
Start at 0, lift rung of 1, wait until elapsed time is 0+1 1:00
start at 1:00, lift rung of 2, wait until elapsed time is 1+2 = 3:00
start at 3:00, lift rung of 3, wait until elapsed time is 3+3 = 6:00
==> Lifting took ~4, start next ladder at 8:00 elapsed  this if ladders to 3
start at 6:00, lift rung of 4, wait until elapsed time is 6+4 = 10:00
==> Lifting took ~7:00, start next ladder at 14:00 (or 15:00)  this if ladders to 4
start at 10:00, lift rung of 5
==> Lifting took ~11:00, start next ladder at 22:00 (or 20:00 or 25:00)  this if ladders to 5
DL: 110 kg x 6 singles, starting r/u and alternating, somewhat controlled negative, in 4:30 elapsed
walk
GU: 8 kg x 2 alternating singles, rf
GU: 10 kg x 2 alternating singles, rf  really didn't feel much different than 8 kg
C&P: 20 kg x 123 on 8:00 x 4 (at 0:00, 8:00, 16:00, and 24:00) as:
on 0:00  1L/R
on 1:00  2L/R
on 3:00  3L/R
Second ladder, switched sides w/o putting bell down.
Right side is slower than left.
For the last ladder, focused on more up and less out to the side, especially on the right side, and that eliminated a click in my right shoulder
Directions for this sort of timing are:
Start at 0, lift rung of 1, wait until elapsed time is 0+1 1:00
start at 1:00, lift rung of 2, wait until elapsed time is 1+2 = 3:00
start at 3:00, lift rung of 3, wait until elapsed time is 3+3 = 6:00
==> Lifting took ~4, start next ladder at 8:00 elapsed  this if ladders to 3
start at 6:00, lift rung of 4, wait until elapsed time is 6+4 = 10:00
==> Lifting took ~7:00, start next ladder at 14:00 (or 15:00)  this if ladders to 4
start at 10:00, lift rung of 5
==> Lifting took ~11:00, start next ladder at 22:00 (or 20:00 or 25:00)  this if ladders to 5
DL: 110 kg x 6 singles, starting r/u and alternating, somewhat controlled negative, in 4:30 elapsed
Monday, December 9, 2019
GU, SN
No lifting Saturday or Sunday. Busy weekend.
Today, Monday:
walk
GU: 8 kg x 2 alternating singles. Improving.
SN: 16 kg, Q&D format, 160 total reps, a recent PR. Getting stronger and these are getting easier.
The loose plan is sometimes 3 strength days, Mon/Wed/Fri, and 2 ballistics day, Tue/Thu, which is what I did last week, or the opposite, which will be this week. Tentatively the week's SN will be 160 (today), 120 (Wed) and 80 (Fri).
Today, Monday:
walk
GU: 8 kg x 2 alternating singles. Improving.
SN: 16 kg, Q&D format, 160 total reps, a recent PR. Getting stronger and these are getting easier.
The loose plan is sometimes 3 strength days, Mon/Wed/Fri, and 2 ballistics day, Tue/Thu, which is what I did last week, or the opposite, which will be this week. Tentatively the week's SN will be 160 (today), 120 (Wed) and 80 (Fri).
Friday, December 6, 2019
GU
Today, Friday
walk
GU: 8 kg x 4 alternating singles, starting with right arm up. Took a bit of break between 3rd and 4th.
walk
GU: 8 kg x 4 alternating singles, starting with right arm up. Took a bit of break between 3rd and 4th.
Thursday, December 5, 2019
GU, SN
Today, Thursday
GU: 8 kg x 1R, 1L, only to position after sweep, spend some time there.
SN: 16 kg, Q&D, sorta: 6 series, starting left, of 10+10, outside on porch  cold, windy, hands sorta numb
GU: 8 kg x 1R, 1L, only to position after sweep, spend some time there.
SN: 16 kg, Q&D, sorta: 6 series, starting left, of 10+10, outside on porch  cold, windy, hands sorta numb
Wednesday, December 4, 2019
GU, MP, DL
Wednesday
GU: 8 kg x 3 alternating singles. Getting better
MP: 20 kg x 123, 123  we'll call this medium day
DL: 110 kg x 4 alternating singles starting r/u, much quicker than two days ago.
GU: 8 kg x 3 alternating singles. Getting better
MP: 20 kg x 123, 123  we'll call this medium day
DL: 110 kg x 4 alternating singles starting r/u, much quicker than two days ago.
Tuesday, December 3, 2019
GU, SN
Tuesday
GU x 1 each way, x 1 each way, switch which side went first. Tried rolling over leg, not good because back foot is straight.
SN: 16 kg, 5's alternating hands on the :30 for 5 min, total 50 reps. After SN yesterday, this was enough.
GU x 1 each way, x 1 each way, switch which side went first. Tried rolling over leg, not good because back foot is straight.
SN: 16 kg, 5's alternating hands on the :30 for 5 min, total 50 reps. After SN yesterday, this was enough.
Monday, December 2, 2019
GU, Light SN, C&P, DL
Thursday was Thanksgiving  walk, also Friday and Saturday, a few getups with dumbbells and a few dips thrown in.
Yesterday, Sunday, big performing day
Today, Monday:
1GU, lf this time, 8 kg
SN: 16 kg x 40 nonstop, 10L/R/L/R
C&P: 20 kg x 123, 123, 123
DL: 110 kg x 4 singles on standup rests of probably ~2 min, r/u first then alternating grips. Nice, haven't done in a few weeks
Yesterday, Sunday, big performing day
Today, Monday:
1GU, lf this time, 8 kg
SN: 16 kg x 40 nonstop, 10L/R/L/R
C&P: 20 kg x 123, 123, 123
DL: 110 kg x 4 singles on standup rests of probably ~2 min, r/u first then alternating grips. Nice, haven't done in a few weeks
Wednesday, November 27, 2019
WM, Zercher DL
Today, Wednesday
walk
A few snatches while teaching
WM: 6 kg by several singles and doubles, working on form
Zercher DL: 145 x 2  progress
Rings:
StC + FL x 1
Tried Archer PU but right in support position didn't feel good.
walk
A few snatches while teaching
WM: 6 kg by several singles and doubles, working on form
Zercher DL: 145 x 2  progress
Rings:
StC + FL x 1
Tried Archer PU but right in support position didn't feel good.
Tuesday, November 26, 2019
GU,SN
Today, Tuesday
walk
GU: left first, 3 alternating singles, did rolloverleg version today. These are improving slowly.
Q&D (sort of) SN, all 16 kg today
0  10L, 10R (wrong format)
4  10L, 10R (wrong format)
8  10L, 10R (wrong format)
12  10L, 10R (finally got it right)
16  10L, 10L
20  10R, 10R  120 total reps.
walk
GU: left first, 3 alternating singles, did rolloverleg version today. These are improving slowly.
Q&D (sort of) SN, all 16 kg today
0  10L, 10R (wrong format)
4  10L, 10R (wrong format)
8  10L, 10R (wrong format)
12  10L, 10R (finally got it right)
16  10L, 10L
20  10R, 10R  120 total reps.
Monday, November 25, 2019
WM, DL, MP
Nothing yesterday, Sunday  busy day
Today, Monday:
walk
WM: 4 and 6 kg, working on finding good form, several singles and doubles each side, and am changing routine to start right, then left, and finish right  right is the problem side.
These are fulltension lifts for me, working against my own inflexibility, and quite tiring, but the problem right shoulder is improving. It was good to back off from 8 kg to 4 and 6 kg today
Zercher DL: 145 lb x 1
MP: 75 lb x 1, 3, 2
Today, Monday:
walk
WM: 4 and 6 kg, working on finding good form, several singles and doubles each side, and am changing routine to start right, then left, and finish right  right is the problem side.
These are fulltension lifts for me, working against my own inflexibility, and quite tiring, but the problem right shoulder is improving. It was good to back off from 8 kg to 4 and 6 kg today
Zercher DL: 145 lb x 1
MP: 75 lb x 1, 3, 2
Saturday, November 23, 2019
GU, Zercher DL, SN
Nothing yesterday, Friday, except a walk and stretch a little  was sore and tired
Today, Saturday
Cossack sequence including a few bw WM
GU: 8 kg x 3 alternating singles  miserable
Zercher DL x 145 lb x 1
SN: 12 kg, 16 kg
00:00 12 kg x 10L
01:00 12 kg x 10R
02:00
03:00 12 kg x 10L
04:00 12 kg x 10R
05:00
06:00 12 kg x 10L
07:00 12 kg x 10R
08:00
09:00 12 kg x 10L
10:00 12 kg x 10R
11:00
12:00 16 kg x 10L
13:00 16 kg x 10R
14:00
15:00 16 kg x 10L
16:00 16 kg x 10R
17:00
18:00 16 kg x 10L
19:00 16 kg x 10R
Today, Saturday
Cossack sequence including a few bw WM
GU: 8 kg x 3 alternating singles  miserable
Zercher DL x 145 lb x 1
SN: 12 kg, 16 kg
00:00 12 kg x 10L
01:00 12 kg x 10R
02:00
03:00 12 kg x 10L
04:00 12 kg x 10R
05:00
06:00 12 kg x 10L
07:00 12 kg x 10R
08:00
09:00 12 kg x 10L
10:00 12 kg x 10R
11:00
12:00 16 kg x 10L
13:00 16 kg x 10R
14:00
15:00 16 kg x 10L
16:00 16 kg x 10R
17:00
18:00 16 kg x 10L
19:00 16 kg x 10R
Thursday, November 21, 2019
WM, MP
Cossack sequence
WM: 8kg x 5 alternating singles, rf because right side is tightest by a lot. 2nd rep right and hip opened up. 3rd rep right and I could feel exactly where in my shoulder I need to stretch out. 4th and 5th reps, shoulder seemed to be used to new ROM and felt pretty good.
walk
MP: 75 lb x 123, and that feels like enough for today. Lots of shoulder work already in the cossack sequence and then the WM, and yesterday, too.
WM: 8kg x 5 alternating singles, rf because right side is tightest by a lot. 2nd rep right and hip opened up. 3rd rep right and I could feel exactly where in my shoulder I need to stretch out. 4th and 5th reps, shoulder seemed to be used to new ROM and felt pretty good.
walk
MP: 75 lb x 123, and that feels like enough for today. Lots of shoulder work already in the cossack sequence and then the WM, and yesterday, too.
Wednesday, November 20, 2019
GU, SN
Yesterday, Tuesday
WM: 8 kg x 2 alternating singles, lf. Focus on internal rotation of right should continues to make a huge difference
Today, Wednesday:
Inside:
GU: 8 kg. Left up, 5 to elbow, last one complete GU, and repeat Right. Continuing the wacky way of standing up that my knees can tolerate
Outside  50F and breezy, shortsleeve tshirt and light sweat pants.
SN: 12 kg, accelerated in two ways from Monday
00:00  10L
01:00  10R
02:00  rest
Repeat on 03:00, 06:00, 09:00, 12:00, 15:00, 18:00 for a total of 140 reps
Still trying to keep the focus on loading the hips, not achieving it all the time but some of time, which is better than none of the time. Those reps are just effortless to bring back to the top.
Note also that right side takes 12 seconds longer for 10 reps than does left, think it has to do with left not really pausing fully at lockout while being scared of maintaining a little stretch reflex on right side so taking a longer, more relaxed pause on that side.
WM: 8 kg x 2 alternating singles, lf. Focus on internal rotation of right should continues to make a huge difference
Today, Wednesday:
Inside:
GU: 8 kg. Left up, 5 to elbow, last one complete GU, and repeat Right. Continuing the wacky way of standing up that my knees can tolerate
Outside  50F and breezy, shortsleeve tshirt and light sweat pants.
SN: 12 kg, accelerated in two ways from Monday
00:00  10L
01:00  10R
02:00  rest
Repeat on 03:00, 06:00, 09:00, 12:00, 15:00, 18:00 for a total of 140 reps
Still trying to keep the focus on loading the hips, not achieving it all the time but some of time, which is better than none of the time. Those reps are just effortless to bring back to the top.
Note also that right side takes 12 seconds longer for 10 reps than does left, think it has to do with left not really pausing fully at lockout while being scared of maintaining a little stretch reflex on right side so taking a longer, more relaxed pause on that side.
Monday, November 18, 2019
GU, SN
Today, Monday, after a short walk
Cossack
GU: 8 kg, lf, 2 alternating singles, a few extra reps of coming up to the elbow between. We will stick with 8 kg until we are comfortable with 5 alternating singles each side, and probably GU every other day for now.
SN: 12 kg in Q&D 10/2 format. First series was 1L, 1R. Following series were all L then all R, total was 100 reps.
12 is, for better or for worse, a good snatch weight for me to use to get used to snatching again. I think I will aim for up to 200 total reps before moving up in weight.
Cossack
GU: 8 kg, lf, 2 alternating singles, a few extra reps of coming up to the elbow between. We will stick with 8 kg until we are comfortable with 5 alternating singles each side, and probably GU every other day for now.
SN: 12 kg in Q&D 10/2 format. First series was 1L, 1R. Following series were all L then all R, total was 100 reps.
12 is, for better or for worse, a good snatch weight for me to use to get used to snatching again. I think I will aim for up to 200 total reps before moving up in weight.
Saturday, November 16, 2019
Light GU, WM, MP
GU: 8 kg x 1 L/R  going left first because right down is the most problematic for me
Cossack stretch x 1 each way including bw WM
WM: 8 kg x 1 L/R, focus on internal shoulder rotation on right side, this helps again  a keeper.
MP: 75 lb x 5
MP: 20 kg x 5L/R, rest, x 5L/R  second set definitely better
Cossack stretch x 1 each way including bw WM
WM: 8 kg x 1 L/R, focus on internal shoulder rotation on right side, this helps again  a keeper.
MP: 75 lb x 5
MP: 20 kg x 5L/R, rest, x 5L/R  second set definitely better
Thursday, November 14, 2019
SW, KB cl, fsq, mp
Q&Dish swings, 32 kg, 2hand
0:00  10
1:00  10
2:00
3:00  10
4:00  10
22 kg: (Clean x 5 + FS x 5 as complex, all 5 cleans then all 5 sq) left, rest, repeat right.
Rack on right side not solid
MP: 22 kg: C&P singles, L/R, x 1, 1, 1
Press on left side not solid
0:00  10
1:00  10
2:00
3:00  10
4:00  10
22 kg: (Clean x 5 + FS x 5 as complex, all 5 cleans then all 5 sq) left, rest, repeat right.
Rack on right side not solid
MP: 22 kg: C&P singles, L/R, x 1, 1, 1
Press on left side not solid
Wednesday, November 13, 2019
SQ
Plan: upper body variety, SQ
Light windmills, looking for alignment/positioning that will let me do these. 4 kg, a few each side with rests between. Seems that "internal" rotation of right shoulder is what I need.
SQ: various kinds
bar x a few FSQ, HBBS, LBBS
shoes on
95 x FSQ x 3 (shoulders feeling sore), HBBS x 5  felt good, all paused and speedy/easy
135 x HBBS x 2  paused but a little slower, x 3  feet a little straighter, deep but no pause, and quicker to come up,
shoes off
135 x LBBS x 3  brief pause, deep, easy
Light windmills, looking for alignment/positioning that will let me do these. 4 kg, a few each side with rests between. Seems that "internal" rotation of right shoulder is what I need.
SQ: various kinds
bar x a few FSQ, HBBS, LBBS
shoes on
95 x FSQ x 3 (shoulders feeling sore), HBBS x 5  felt good, all paused and speedy/easy
135 x HBBS x 2  paused but a little slower, x 3  feet a little straighter, deep but no pause, and quicker to come up,
shoes off
135 x LBBS x 3  brief pause, deep, easy
Tuesday, November 12, 2019
SW, MP, DL
I lifted last Thursday but don't remember what I did.
Friday off to travel to Second Wind seminar
Sat/Sun at seminar, managed 1 series of swings each side w/ 24 kg
Monday, walked a bunch early AM.
Today, Tuesday
SW: Q&D, 24 kg, waited an extra minute before 2nd round of L/R series, and didn't finish the last one  a little tired, no need to push it. Did these outside on the porch in nearfreezing, windy weather.
MP: 75 lb x 1, 2, 5
Some HLR on a bar
DL Straddle, 245 x 3 each way
Friday off to travel to Second Wind seminar
Sat/Sun at seminar, managed 1 series of swings each side w/ 24 kg
Monday, walked a bunch early AM.
Today, Tuesday
SW: Q&D, 24 kg, waited an extra minute before 2nd round of L/R series, and didn't finish the last one  a little tired, no need to push it. Did these outside on the porch in nearfreezing, windy weather.
MP: 75 lb x 1, 2, 5
Some HLR on a bar
DL Straddle, 245 x 3 each way
Wednesday, November 6, 2019
Variety of sorts: Rings, MP, DL, BP
Today, Wednesday
walk, stretch a bit
Rings: StC + FL x 1
MP: 75 lb x 5
Rings: StC + FL x 1
MP: 75 lb x 4 + long hold overhead  overhead position is getting better
Straddle DL: 225 x 5 rf, x 5 lf
BP: 135 x 7
walk, stretch a bit
Rings: StC + FL x 1
MP: 75 lb x 5
Rings: StC + FL x 1
MP: 75 lb x 4 + long hold overhead  overhead position is getting better
Straddle DL: 225 x 5 rf, x 5 lf
BP: 135 x 7
Monday, November 4, 2019
SW, GU, DL
Today, Monday
some stretching
Q&D: 24 kg for the first time, 4 series, starting left  this weight is finally enough to notice, felt good, breathing a little labored compared to lighter weights, good to do this for a while.
GU: bw x 1R/L, 6 kg x 1 L/R  ugh. Using my funky kneeling format to get up
First DL's in a few weeks:
DL: 110 kg x 3 over, 120 kg x 2 over, 130 kg x 1 r/u (least favored grip)  was doing to do 1 the other grip but this was enough for today.
some stretching
Q&D: 24 kg for the first time, 4 series, starting left  this weight is finally enough to notice, felt good, breathing a little labored compared to lighter weights, good to do this for a while.
GU: bw x 1R/L, 6 kg x 1 L/R  ugh. Using my funky kneeling format to get up
First DL's in a few weeks:
DL: 110 kg x 3 over, 120 kg x 2 over, 130 kg x 1 r/u (least favored grip)  was doing to do 1 the other grip but this was enough for today.
Friday, November 1, 2019
Ring, MP, MP, DL
Today, Thursday
walk
walk again
Rings: StC + FL
1APU: 1R, 1L, not full depth
MP: 75 lb x 2, 3, 5
rest
MP: kb 22 kg x 4L/R
Straddle DL: 225 x 5 rf, x 5 lf
walk
walk again
Rings: StC + FL
1APU: 1R, 1L, not full depth
MP: 75 lb x 2, 3, 5
rest
MP: kb 22 kg x 4L/R
Straddle DL: 225 x 5 rf, x 5 lf
Wednesday, October 30, 2019
SW, MP, Dip
Today, Wednesday
Yesterday's SN left my lower back tight
Q&D: 22 kg today: 1 series L, 1 series R, 3 sets L
MP: 75 lb x 3, 5, 5  slow, tight, pulling bar apart and all our other cues, seems good
Dip: bw + 10 lb x 3
Yesterday's SN left my lower back tight
Q&D: 22 kg today: 1 series L, 1 series R, 3 sets L
MP: 75 lb x 3, 5, 5  slow, tight, pulling bar apart and all our other cues, seems good
Dip: bw + 10 lb x 3
Tuesday, October 29, 2019
Monday, October 28, 2019
MP, Dip, DL
Today, Monday
MP: 75 lb x 1
Dip: bw x 2
rest
MP: 75 lb x 2
Dip: bw x 4
rest
MP: 75 lb x 4
Dip: bw + 10 lb x 3
rest
MP: 22 kg kb x 3L/R
rest
Straddle DL:
225 x 3 rf, x 3 lf
Notes: Was trying to stand with feet and hips square and rotate at tspine. First side, right hand in front, is the way my body more easily rotates, and that went fine. On the second side, even though my combination of socks and deadlift mats is pretty grippy, my feet kept trying to rotate, even with me holding an extra 225 lbs.
Ab Wheel  2 standing partials. Haven't done this in a while, felt a little odd but basically OK.
MP: 75 lb x 1
Dip: bw x 2
rest
MP: 75 lb x 2
Dip: bw x 4
rest
MP: 75 lb x 4
Dip: bw + 10 lb x 3
rest
MP: 22 kg kb x 3L/R
rest
Straddle DL:
225 x 3 rf, x 3 lf
Notes: Was trying to stand with feet and hips square and rotate at tspine. First side, right hand in front, is the way my body more easily rotates, and that went fine. On the second side, even though my combination of socks and deadlift mats is pretty grippy, my feet kept trying to rotate, even with me holding an extra 225 lbs.
Ab Wheel  2 standing partials. Haven't done this in a while, felt a little odd but basically OK.
SW, MP
Nothing Thursday or Friday
Today, Saturday
Q&D SW: 2 x warmup series (LRLR), 1 series L, 1 series R, 2 sets L
MP: 20 kg x 5 L/R, 5 L/R
Today, Saturday
Q&D SW: 2 x warmup series (LRLR), 1 series L, 1 series R, 2 sets L
MP: 20 kg x 5 L/R, 5 L/R
Wednesday, October 23, 2019
MP, Rings, DL
Buteyko walk w/ sprint at end
walk again
MP: 65 lb x 5
playing w/ ring dips and negative muscle ups
MP: 65 lb x 5
more w/ rings dips
MP 65 x 5
MP 75 x 5
dips @ bw + 25 lb = barely 1, @ bw + 15 = 2
bw + 10 is about right for 5's for now because I like to get all the way down
Straddle DL, 2 each way. First was left hand in front (lf) and it bothered my right knee some  right big toe comes up. Other side felt OK but I think the left big toe came up. Need to keep an eye on this. Doubles, up from singles yesterday.
walk again
MP: 65 lb x 5
playing w/ ring dips and negative muscle ups
MP: 65 lb x 5
more w/ rings dips
MP 65 x 5
MP 75 x 5
dips @ bw + 25 lb = barely 1, @ bw + 15 = 2
bw + 10 is about right for 5's for now because I like to get all the way down
Straddle DL, 2 each way. First was left hand in front (lf) and it bothered my right knee some  right big toe comes up. Other side felt OK but I think the left big toe came up. Need to keep an eye on this. Doubles, up from singles yesterday.
Tuesday, October 22, 2019
SW, MP, Rings, DL
After a very busy time, including attending the SFL as a student, I took off Friday through Monday, inclusive.
Today, Tuesday:
walk
Q&D: 4 series, then 1 extra set Left. Still sorting out left side but it's gradually getting closer to what the right does. Still a ways to go, however.
MP: 20 kg x 3L, 3R  1st rep right was weird, found groove after that, but right shoulder was a little sore from the first rep
Rings: StC + FL x 1
MP: 65 lb x 2, 3, 5  this helps my shoulders
Straddle DL: 225 x 1 each way. Trying to keep hips squared to the front and let the rotation happen in the tspine.
Today, Tuesday:
walk
Q&D: 4 series, then 1 extra set Left. Still sorting out left side but it's gradually getting closer to what the right does. Still a ways to go, however.
MP: 20 kg x 3L, 3R  1st rep right was weird, found groove after that, but right shoulder was a little sore from the first rep
Rings: StC + FL x 1
MP: 65 lb x 2, 3, 5  this helps my shoulders
Straddle DL: 225 x 1 each way. Trying to keep hips squared to the front and let the rotation happen in the tspine.
Thursday, October 17, 2019
SW, MP, Rings
Today, Thursday
Floor work then cossack sequence
WM: 8 kg x 1L, 1R  wasn't great, so break, then 1R  better. Must keep super tight in belly/lumbar if it's not going to rotate.
Q&D: 20 kg swing, 5/4 series x 1 L, 5/4 series x 1 R then, w/ no extra break, a few more sets switching sides every set or two
MP: 65 x 1, 1, 3, 5 = 10 reps  working on going slowly at bottom because this helps me not lose my ribs/posture.
Going to try Karen Smith's idea of H/L/M reps, so we'll call Tuesday's 30 reps Heavy, today's 10 reps Light, and we'll aim for 20 reps on Saturday.
PBN (press behind neck)  just a stick, but ugh, I can't do this yet. Bar rests on base of my neck, but a few reps and it starts to get a little lower. We'll try this a few times to see if it's actually helpful.
Haven't done StC in a while, so did a shallow/incomplete one with an angled FL, as I often do, just to get the feel for these again. I like them better as finishers because they tire me out otherwise.
S
Floor work then cossack sequence
WM: 8 kg x 1L, 1R  wasn't great, so break, then 1R  better. Must keep super tight in belly/lumbar if it's not going to rotate.
Q&D: 20 kg swing, 5/4 series x 1 L, 5/4 series x 1 R then, w/ no extra break, a few more sets switching sides every set or two
MP: 65 x 1, 1, 3, 5 = 10 reps  working on going slowly at bottom because this helps me not lose my ribs/posture.
Going to try Karen Smith's idea of H/L/M reps, so we'll call Tuesday's 30 reps Heavy, today's 10 reps Light, and we'll aim for 20 reps on Saturday.
PBN (press behind neck)  just a stick, but ugh, I can't do this yet. Bar rests on base of my neck, but a few reps and it starts to get a little lower. We'll try this a few times to see if it's actually helpful.
Haven't done StC in a while, so did a shallow/incomplete one with an angled FL, as I often do, just to get the feel for these again. I like them better as finishers because they tire me out otherwise.
S
Wednesday, October 16, 2019
Q&D swings, dips
Today, Wednesday
Q&D: swings, 1 series as LRLR, 1 series L, 1 series R, and two more sets, 1L and 1R (thus half a series) to finish.
walk
walk again
DIP: bw x 4, rest, x 5
Q&D: swings, 1 series as LRLR, 1 series L, 1 series R, and two more sets, 1L and 1R (thus half a series) to finish.
walk
walk again
DIP: bw x 4, rest, x 5
Tuesday, October 15, 2019
MP
Friday, Saturday, and Sunday  SFL in Bridgeport (King of Prussia), PA
Passed everything, had a great time.
Had a Sunday night and a Monday AM service, walked 1 mile Monday and nothing else
Today, Tuesday:
walk
MP: 65 lb x 2, 3, 5, 8, 6, 4, 2 = 30 reps
NB: Did the final set, 2 reps, slow, and was able to keep a much more straight posture  need to keep pressing slow for now, I think.
Dip Stretch but no dips, and not even much of the stretch, just let things pop and crack a couple of times.
Passed everything, had a great time.
Had a Sunday night and a Monday AM service, walked 1 mile Monday and nothing else
Today, Tuesday:
walk
MP: 65 lb x 2, 3, 5, 8, 6, 4, 2 = 30 reps
NB: Did the final set, 2 reps, slow, and was able to keep a much more straight posture  need to keep pressing slow for now, I think.
Dip Stretch but no dips, and not even much of the stretch, just let things pop and crack a couple of times.
Tuesday, October 8, 2019
SW, DL
Today, Tuesday
Short walk
later
Q&D: 20 kg x 1 series left, 1 series right, 3rd series did L, L, R, L  trying, and succeeding, to improve form on left side.
walk more
DL:
110 kg x 1 over
130 kg x 1 r/u
140 kg x 1 l/u  slow but we'll take it for today.
Short walk
later
Q&D: 20 kg x 1 series left, 1 series right, 3rd series did L, L, R, L  trying, and succeeding, to improve form on left side.
walk more
DL:
110 kg x 1 over
130 kg x 1 r/u
140 kg x 1 l/u  slow but we'll take it for today.
Monday, October 7, 2019
MP and BP test numbers for SFL
Short walk
Long meeting
MP:
75 x 5, 5  no warmup, good
BP:
115 x 3
135 x 3
155 x 3
170 x 1
Long meeting
MP:
75 x 5, 5  no warmup, good
BP:
115 x 3
135 x 3
155 x 3
170 x 1
Saturday, October 5, 2019
SW, MP
walk w/ some jogging and some semisprints at 8 am
Q&D: 5/4 series alternating l/r, 5/4 series left, 5/4 series right, plus 1 extra rep left
Later:
MP:
65 x 5
65 x 8  ties PR reps at this weight
75 x 7  new PR reps at this weight
85 x 3  new PR reps at this weight
75 x 4
75 x 3
Q&D: 5/4 series alternating l/r, 5/4 series left, 5/4 series right, plus 1 extra rep left
Later:
MP:
65 x 5
65 x 8  ties PR reps at this weight
75 x 7  new PR reps at this weight
85 x 3  new PR reps at this weight
75 x 4
75 x 3
Wednesday, October 2, 2019
SQ, BP
Tuesday, today, performed this morning and twice yesterday and twice the day before, so tired today, but got a lot of sleep last night and that helps
MP:
65 x 3
80 x 5
SQ:
FSQ:
80 (what was on the bar) x 5, paused, exhaled
135 x 5  release/bounce at the bottom, solid
155 x 3  harder to come back up
155 x 1  a little too fast into the hole, felt like I might have lost some necessary core tension in looking for depth, so decided that one of these was enough
No HBBSQ today, just BP
BP:
115 x 5
145 x 4
165 x
MP:
65 x 3
80 x 5
SQ:
FSQ:
80 (what was on the bar) x 5, paused, exhaled
135 x 5  release/bounce at the bottom, solid
155 x 3  harder to come back up
155 x 1  a little too fast into the hole, felt like I might have lost some necessary core tension in looking for depth, so decided that one of these was enough
No HBBSQ today, just BP
BP:
115 x 5
145 x 4
165 x
DL
Today, Wednesday
Bw 151 lb even, didn't sleep well, had 3 very busy days in a row, also SQ yesterday
Very hot outside  walk about 2 mi.
Some 1arm bar hangs
DL:
110 kg (242 lb) x 2 overhand
120 kg (264 lb) x 1 overhand
130 kg (286 lb) x 1 r/u
140 kg (308 lb) x fail, then x 1 l/u  and the 1 was slow
Enough for today.
Bw 151 lb even, didn't sleep well, had 3 very busy days in a row, also SQ yesterday
Very hot outside  walk about 2 mi.
Some 1arm bar hangs
DL:
110 kg (242 lb) x 2 overhand
120 kg (264 lb) x 1 overhand
130 kg (286 lb) x 1 r/u
140 kg (308 lb) x fail, then x 1 l/u  and the 1 was slow
Enough for today.
Sunday, September 29, 2019
MP
MP:
45 (empty bar) x 8
65 x 8
80 x 4
85 x 2
75 x 6
Big few days of performing coming up, starting tonight, so a short day today but 85 x 2 and 75 x 6 and 65 x 8 are all rep PR's so we'll take it.
45 (empty bar) x 8
65 x 8
80 x 4
85 x 2
75 x 6
Big few days of performing coming up, starting tonight, so a short day today but 85 x 2 and 75 x 6 and 65 x 8 are all rep PR's so we'll take it.
Thursday, September 26, 2019
BP
Today, Thursday
Short walk
MP: 65 x 3
BP:
95 x 10  no legs, not much arch
115 x 8  a little more legs/arch
135 x 6  more legs/arch, especially for final reps
145 x 5  still pretty good but now lots of legs/arch and tough to get up from bench
155 x 3  butt starting to come up off the bench, have to watch that.
Overall, best session in a long time. Would have done backoff sets but out of time.
Short walk
MP: 65 x 3
BP:
95 x 10  no legs, not much arch
115 x 8  a little more legs/arch
135 x 6  more legs/arch, especially for final reps
145 x 5  still pretty good but now lots of legs/arch and tough to get up from bench
155 x 3  butt starting to come up off the bench, have to watch that.
Overall, best session in a long time. Would have done backoff sets but out of time.
Wednesday, September 25, 2019
DL
Today, Wednesday
Don't usually lift on Wednesdays, but feeling the need today, only have a few minutes
DL:
130 kg x 1 double over, x 2 l/u, x 2 r/u
Felt good. Faster off the bottom would have been nicer, but felt strong
Don't usually lift on Wednesdays, but feeling the need today, only have a few minutes
DL:
130 kg x 1 double over, x 2 l/u, x 2 r/u
Felt good. Faster off the bottom would have been nicer, but felt strong
Monday, September 23, 2019
MP
walk
MP:
45 x 6
65 x 4
75 x 5, 2, 3, 4 (felt in disc a little), 5 (felt fine)
65 x 6
85 x 1  could have done more but getting tired
95 x 1  a slow grind
Thought about more but that's it for me for this lift for now, maybe squat later.
MP:
45 x 6
65 x 4
75 x 5, 2, 3, 4 (felt in disc a little), 5 (felt fine)
65 x 6
85 x 1  could have done more but getting tired
95 x 1  a slow grind
Thought about more but that's it for me for this lift for now, maybe squat later.
Thursday, September 19, 2019
BP, DL
Yesterday, Wednesday, nothing but walk
Today, Thursday
walk
BP:
95 x 5
115 x 7
135 x 4
155 x 2, 1
145 x 2, 2, 2
140 x 2, 3
10 sets, idea was work up to 155 then backoff sets. Still need heavy  135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.
A few hours later:
Some SE sprints
An hour after that, warmup as follows:
bar hangs, assisted onehand, packed and unpacked.
dip stretch
straddle DL, 225, right front x 1, left front x 1
DL:
Planned:
130 kg x 3 r/u, x 3 l/u
Actual:
130 kg x 1 r/u, x 2 r/u, x 3 l/u  interesting. Tired from SE sprints, maybe
Today, Thursday
walk
BP:
95 x 5
115 x 7
135 x 4
155 x 2, 1
145 x 2, 2, 2
140 x 2, 3
10 sets, idea was work up to 155 then backoff sets. Still need heavy  135 is almost stupid easy, and 140 felt like a good groove by the final set today, but my consistency of technique still needs a lot of work. Maybe we got to decent technique on 140, but not on 145 or 155.
A few hours later:
Some SE sprints
An hour after that, warmup as follows:
bar hangs, assisted onehand, packed and unpacked.
dip stretch
straddle DL, 225, right front x 1, left front x 1
DL:
Planned:
130 kg x 3 r/u, x 3 l/u
Actual:
130 kg x 1 r/u, x 2 r/u, x 3 l/u  interesting. Tired from SE sprints, maybe
Tuesday, September 17, 2019
FSQ
Today, Tuesday
walk
FSQ: felt like doing a lot of warmups today, so
Paused, exhaled, superdeep:
Singles @ bar, 55, 65, 75, 95
put on Oly shoes
115 x 1
135 x 1
No exhale, but pause
155 x 3, 3  tired, and that's enough for today.
walk
FSQ: felt like doing a lot of warmups today, so
Paused, exhaled, superdeep:
Singles @ bar, 55, 65, 75, 95
put on Oly shoes
115 x 1
135 x 1
No exhale, but pause
155 x 3, 3  tired, and that's enough for today.
MP
Yesterday, Monday
Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that  was late in the day, and I elected to push hard.
MP:
45 x 8
55 x 7
65 x 6
75 x 5
85 x 4
Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did
65 x 7
75 x 6
and called it a day  7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights  perfect for me.
Cueing for me now is:
Before unracking, push hard on the pressure point at the base of the palms, pinkie side.
Grip the bar tightly
Pull the bar apart
Unrack the bar
Take two steps back, one to move back, the other to make the feet the same.
Drive the bar up first with the lats and elbows.
Almost immediately, start rotating internally on the way up.
Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.
Having postponed Saturday's planned MP/FSQ session, I did MP yesterday but only that  was late in the day, and I elected to push hard.
MP:
45 x 8
55 x 7
65 x 6
75 x 5
85 x 4
Previous best was 80 x 3, so this is a big PR. Not wanting to be a pig, but want a big more volume, I did
65 x 7
75 x 6
and called it a day  7 sets, 43 total reps, and a new PR. Interestingly, based on 85 x 4, 65 lb = 70% and 75 lb = 80%. 70 and 80% weights  perfect for me.
Cueing for me now is:
Before unracking, push hard on the pressure point at the base of the palms, pinkie side.
Grip the bar tightly
Pull the bar apart
Unrack the bar
Take two steps back, one to move back, the other to make the feet the same.
Drive the bar up first with the lats and elbows.
Almost immediately, start rotating internally on the way up.
Finish by rotating internally and pausing the overhead position that way, upper back firing, chest/head pushed forward and bar back.
Monday, September 16, 2019
Saturday, Variety
Yesterday, only a short walk and a little stretching
Today, Saturday, played a service in the morning, and decided against doing the planned session  just plain tired. Instead of that, did
SW 24 kg
00:00 x 5L
00:30 x 5L
01:00 x 5R
01:30 x 5R
C&P 20 kg x 2L, 2R
Today, Saturday, played a service in the morning, and decided against doing the planned session  just plain tired. Instead of that, did
SW 24 kg
00:00 x 5L
00:30 x 5L
01:00 x 5R
01:30 x 5R
C&P 20 kg x 2L, 2R
Thursday, September 12, 2019
BP, DL
Thursday
walk, longish
warmup  bar hangs, OHP w/ empty bar to help open chest/tspine
BP:
115 x 6  warmup
145 x 4, 4, 4  working hard enough that hamstrings and lats are starting to cramp, so we'll stop here for today.
NB: have lost a couple of pounds this week, 151 this morning, so that may explain some of this.
Will continue to try with backoff sets, just to keep the volume up
125 x 8  I'm thinking that I might need to bump up to 155 and stick to triples. Somehow it ain't heavy until it's heavy, and I'm not sure 125 or 135 are doing much for me. 145  that's OK, but it's not hard for the first few reps. Maybe we'll even alternate between a couple of weights.
DL:
130 kg x 2 r/u, x 2 l/u
walk, longish
warmup  bar hangs, OHP w/ empty bar to help open chest/tspine
BP:
115 x 6  warmup
145 x 4, 4, 4  working hard enough that hamstrings and lats are starting to cramp, so we'll stop here for today.
NB: have lost a couple of pounds this week, 151 this morning, so that may explain some of this.
Will continue to try with backoff sets, just to keep the volume up
125 x 8  I'm thinking that I might need to bump up to 155 and stick to triples. Somehow it ain't heavy until it's heavy, and I'm not sure 125 or 135 are doing much for me. 145  that's OK, but it's not hard for the first few reps. Maybe we'll even alternate between a couple of weights.
DL:
130 kg x 2 r/u, x 2 l/u
Wednesday, September 11, 2019
MP, SQ
Tuesday
short walk
MP, based on random numbers as in earlier MP workouts
Warmup: 50 x 1, 60 x 2
Sets = 9
70 x 4
70 x 5
70 x 3
60 x 5
70 x 3
80 x 2 (called for 1 rep, got greedy)
70 x 4
60 x 5
80 x 3  3rd rep slow at sticking point
SQ:
FSQ: 145 x 3, 3, 4
HBBSQ: 145 x 5
short walk
MP, based on random numbers as in earlier MP workouts
Warmup: 50 x 1, 60 x 2
Sets = 9
70 x 4
70 x 5
70 x 3
60 x 5
70 x 3
80 x 2 (called for 1 rep, got greedy)
70 x 4
60 x 5
80 x 3  3rd rep slow at sticking point
SQ:
FSQ: 145 x 3, 3, 4
HBBSQ: 145 x 5
Saturday, September 7, 2019
Thursday, September 5, 2019
MP
MP + SQ day
Walk
MP, added 5 lb to each so 60, 70, 80 lb
Sets: rand 610 = 8 sets
Weights/reps:
warmup: 60 x 1, 70 x 1
work sets (rand 13 for weight, rand 13 for 80, 35 for 70, 58 for 60)
80 x 1
70 x 5
60 x 7
70 x 5
70 x 4
80 x 3  might have pushpressed a little, must be vigilant about this, had tried narrower grip but no good
70 x 5  knees locked solidly, back to previous grip width
80 x 3  everything solid
Had hoped to SQ but will do that either tomorrow or first on Saturday
Walk
MP, added 5 lb to each so 60, 70, 80 lb
Sets: rand 610 = 8 sets
Weights/reps:
warmup: 60 x 1, 70 x 1
work sets (rand 13 for weight, rand 13 for 80, 35 for 70, 58 for 60)
80 x 1
70 x 5
60 x 7
70 x 5
70 x 4
80 x 3  might have pushpressed a little, must be vigilant about this, had tried narrower grip but no good
70 x 5  knees locked solidly, back to previous grip width
80 x 3  everything solid
Had hoped to SQ but will do that either tomorrow or first on Saturday
Tuesday, September 3, 2019
BP, DL
Today, Tuesday
Buteyko walk + SE Sprints. Right hip sore, trying different things with form.
1leg DL, 40 lb dumbbell, lf, x 2  right hip doesn't like
BP: 115 x 5, 135 x 5, 5  very good, up from last time for sure when I got 135 x 3 once
DL: 120 kg x 5 r/u, x 5 l/u  good.
Buteyko walk + SE Sprints. Right hip sore, trying different things with form.
1leg DL, 40 lb dumbbell, lf, x 2  right hip doesn't like
BP: 115 x 5, 135 x 5, 5  very good, up from last time for sure when I got 135 x 3 once
DL: 120 kg x 5 r/u, x 5 l/u  good.
Monday, September 2, 2019
Variety
Yesterday, Sunday, a breathing walk combined with a few SE sprints, and another walk to a friends house for dinner and back with my wife in the evening.
Today, Monday, a single Skin the Cat on the rings, and might take a walk later
Today, Monday, a single Skin the Cat on the rings, and might take a walk later
Saturday, August 31, 2019
Barbell MP and SQ
Stretch  Cossack sequence, split sequence  nothing to hard, just going through
Skipping 1leg DL today  need a break from them. Right hip and knee have been weirdly tight.
MP  used random number generator as follows
Sets  Rand 610, got 7
Weights for each set  Rand 13, got as below, using 1=55 lb, 2=65 lb, 3 = 75 lb.\
Reps for each set  rand 58 for 55 lb, 35 for 65 lb, 13 for 75 lb.
75 x 2
65 x 4
55 x 8
65 x 5
75 x 3
75 x 2
55 x 7
SQ: in shoes
FSQ: 95 x 5, 135 x 3
HBBSA: 135 x 5
NB: For squat, letting the tension go at the bottom to get deeper, not sure that this is a good strategy
Skipping 1leg DL today  need a break from them. Right hip and knee have been weirdly tight.
MP  used random number generator as follows
Sets  Rand 610, got 7
Weights for each set  Rand 13, got as below, using 1=55 lb, 2=65 lb, 3 = 75 lb.\
Reps for each set  rand 58 for 55 lb, 35 for 65 lb, 13 for 75 lb.
75 x 2
65 x 4
55 x 8
65 x 5
75 x 3
75 x 2
55 x 7
SQ: in shoes
FSQ: 95 x 5, 135 x 3
HBBSA: 135 x 5
NB: For squat, letting the tension go at the bottom to get deeper, not sure that this is a good strategy
Thursday, August 29, 2019
1L DB DL, Light OHP and FS, BP, DL
Short walk w/ a few SE sprints
1leg contralateral DB DL: 40 x 2, 1, 1  lf, best volume to date, and getting smoother/better
OHP: in Oly shoes: 55 x 3, 65 x 3  shoes were an accident, no time to change, though.
FSQ: in Oly shoes: 135 x 2 shoulders a little sore where bar rests
BP: 95 x 5, 115 x 5, 135 x 3  first time in months, an OK start
DL: 120 kg x 4 r/u, x 4 l/u  tired after all that came before but this is still perfectly doable
1leg contralateral DB DL: 40 x 2, 1, 1  lf, best volume to date, and getting smoother/better
OHP: in Oly shoes: 55 x 3, 65 x 3  shoes were an accident, no time to change, though.
FSQ: in Oly shoes: 135 x 2 shoulders a little sore where bar rests
BP: 95 x 5, 115 x 5, 135 x 3  first time in months, an OK start
DL: 120 kg x 4 r/u, x 4 l/u  tired after all that came before but this is still perfectly doable
Tuesday, August 27, 2019
SE Sprints, MP, FSQ
Today, Tuesday, after lots of driving yesterday
Walk, with SE sprints
several hours later
Barbell MP: rand for weights, reps
rand 13 = 55, 65, 75 lb
rand 18 = reps for 55 lb
rand 15 = reps for 65 lb
rand 13 = reps for 75 lb
next time, rand 610 for sets  today 10 sets
1) 55 x 3
2) 55 x 3
3) 55 x 7
4) 75 x 1
5) 75 x 1
6) 55 x 7
7) 65 x 2
8) 55 x 8
9) 65 x 5
10) 55 x 8
FSQ  all paused but not exhaled, in Oly shoes. NB: first time doing these in a long time
55 x 1
95 x 3
115 x 3
135 x 3
Enough for today
Walk, with SE sprints
several hours later
Barbell MP: rand for weights, reps
rand 13 = 55, 65, 75 lb
rand 18 = reps for 55 lb
rand 15 = reps for 65 lb
rand 13 = reps for 75 lb
next time, rand 610 for sets  today 10 sets
1) 55 x 3
2) 55 x 3
3) 55 x 7
4) 75 x 1
5) 75 x 1
6) 55 x 7
7) 65 x 2
8) 55 x 8
9) 65 x 5
10) 55 x 8
FSQ  all paused but not exhaled, in Oly shoes. NB: first time doing these in a long time
55 x 1
95 x 3
115 x 3
135 x 3
Enough for today
Monday, August 26, 2019
Sunday, August 25, 2019
Saturday, August 24, 2019
Barbell MP, PU
Today
1leg DL: 40 lb dumbbell contralateral, lf, 2 singles each way, maybe 3 (wasn't really counting)
MP Barbell:
55 lb x 4, 8, 2, 8, 5
65 lb x 1, 5
Used random 18 reps for 55 lb, 15 reps for 65 lb.
Notes: Next time, might try rand 13 for 5 lb plates on the bar, rand 13 rep for 75 lb, rand 15 for 65 lb, rand 18 for 55 lb, and mix things up, e.g., do a rand 13 to get a weight, then a rand 13/5/8 to get a rep count
PU: bw x 4  nice and high, pause at top, no hurry between reps
1leg DL: 40 lb dumbbell contralateral, lf, 2 singles each way, maybe 3 (wasn't really counting)
MP Barbell:
55 lb x 4, 8, 2, 8, 5
65 lb x 1, 5
Used random 18 reps for 55 lb, 15 reps for 65 lb.
Notes: Next time, might try rand 13 for 5 lb plates on the bar, rand 13 rep for 75 lb, rand 15 for 65 lb, rand 18 for 55 lb, and mix things up, e.g., do a rand 13 to get a weight, then a rand 13/5/8 to get a rep count
PU: bw x 4  nice and high, pause at top, no hurry between reps
Wednesday, August 21, 2019
SE Sprints, MP, DL
Yesterday, walk but no lifting and not much stretching, either
Today, Wednesday:
Some SEtype sprints after walking to the bank and the post office  felt good.
1leg hex dumbbell contralateral DL: 40 lb x 2 alternating singles, lf
Barbell MP: 55 lb x 5, 5, 5
DL: 120 kg x 2 r/u, x 2 l/u
Today, Wednesday:
Some SEtype sprints after walking to the bank and the post office  felt good.
1leg hex dumbbell contralateral DL: 40 lb x 2 alternating singles, lf
Barbell MP: 55 lb x 5, 5, 5
DL: 120 kg x 2 r/u, x 2 l/u
Monday, August 19, 2019
Easy press, windmill, PU, DL
Did a few presses and windmills last Thursday, but I am still doing something funny to my lower back in my windmills. Today is 1 week after my previous entry  just trying to heal from all the Inman training and from whatever I've been continuing to do to my back.
Today:
1leg, contralateral DL. A few singles each side with a 20 kg kettlebell and then a 40 lb dumbbell.
20 kg: MP x 1 + WM x 1, lf
PU x 1
20 kg: MP x 2, lf
PU x 2
Barbell MP: bar x 5, 55 lb x 5  pulling the bar apart helps avoid right shoulder impingement.
DL: 120 kg x 1 r/u, x 1 l/u
Today:
1leg, contralateral DL. A few singles each side with a 20 kg kettlebell and then a 40 lb dumbbell.
20 kg: MP x 1 + WM x 1, lf
PU x 1
20 kg: MP x 2, lf
PU x 2
Barbell MP: bar x 5, 55 lb x 5  pulling the bar apart helps avoid right shoulder impingement.
DL: 120 kg x 1 r/u, x 1 l/u
Monday, August 12, 2019
Very short SW, MP, WM, DL
Yesterday, Sunday, after playing in church in the morning with a breathing walk before
walk to grocery store
20 kg: lf, 5 swings + MP x 1 + WM x 1
DL: 120 kg x 3 r/u, x 3 l/u
walk to grocery store
20 kg: lf, 5 swings + MP x 1 + WM x 1
DL: 120 kg x 3 r/u, x 3 l/u
Wednesday, August 7, 2019
Walk
Today, Wednesday
walk
Big sneezing session in cold grocery store after walk in heat, to the point where my back hurt. Later, tried to exercise but was cooked  failed a StC. Nothing else for today.
Sneezing  go figure ...
walk
Big sneezing session in cold grocery store after walk in heat, to the point where my back hurt. Later, tried to exercise but was cooked  failed a StC. Nothing else for today.
Sneezing  go figure ...
Tuesday, August 6, 2019
MP + WM
Today, Tuesday
walk
Cossack sequence
16 kg: MP x 8 + WM x 2  not perfect on right side, but my "bad" days w/ right side WM are becoming not quite as bad as they sometimes were.
walk
Cossack sequence
16 kg: MP x 8 + WM x 2  not perfect on right side, but my "bad" days w/ right side WM are becoming not quite as bad as they sometimes were.
MP + WM, DL
Today, Monday
walk
Cossack sequence
Dip stretch
Rings: StC + lever hang
20 kg: MP x 5 + WM x 1, lf  would have used 18 kg if I'd had one. Went well, though
DL: 120 kg (about 75%) x 2 l/u, x 2 r/u on the 2:30
walk
Cossack sequence
Dip stretch
Rings: StC + lever hang
20 kg: MP x 5 + WM x 1, lf  would have used 18 kg if I'd had one. Went well, though
DL: 120 kg (about 75%) x 2 l/u, x 2 r/u on the 2:30
Friday, August 2, 2019
MP + WM
Today, Friday
walk
no stretch/cossack
16 kg: MP x 5 + WM x 1
repeat
WM did not go as well without all the stretching first. Managed it but not by much on my right side.
walk
no stretch/cossack
16 kg: MP x 5 + WM x 1
repeat
WM did not go as well without all the stretching first. Managed it but not by much on my right side.
Thursday, August 1, 2019
Light barbell MP, walk
Today, Thursday, a very busy day playing and teaching.
I have been working on my standing barbell military press, just with an empty barbell and working on finding a good grip with, good posture, a good overhead position  all those things. Today, throughout the day, I did several sets of between 4 and 7 reps, some with my wife watching and offering valuable feedback about my lack of symmetry in the overhead position.
walked as well.
I have been working on my standing barbell military press, just with an empty barbell and working on finding a good grip with, good posture, a good overhead position  all those things. Today, throughout the day, I did several sets of between 4 and 7 reps, some with my wife watching and offering valuable feedback about my lack of symmetry in the overhead position.
walked as well.
MP + WM, DL
Today, Wednesday
early AM "egyptian" stretch
walk
Goblet squat to pry, reaching arms forward and moving around to loosen shoulders
Cossack sequence, now including 1A2L plank (ending w/ bw WM)
16 kg: MP x 5 + WM x 2, lf  excellent, and since this is a new weight and since we did 2 WM, no second set today. It's also the third day in a row of MP + WM, and that's new, too
DL  on 3/4" platform, 130 kg x 8 singles on the :55  rest was really too short at this weight, good for hypertrophy, I suppose, but last couple of reps were really tough.
early AM "egyptian" stretch
walk
Goblet squat to pry, reaching arms forward and moving around to loosen shoulders
Cossack sequence, now including 1A2L plank (ending w/ bw WM)
16 kg: MP x 5 + WM x 2, lf  excellent, and since this is a new weight and since we did 2 WM, no second set today. It's also the third day in a row of MP + WM, and that's new, too
DL  on 3/4" platform, 130 kg x 8 singles on the :55  rest was really too short at this weight, good for hypertrophy, I suppose, but last couple of reps were really tough.
Wednesday, July 31, 2019
MP + WM
Today, Tuesday
walk 2 mi
14: MP x 5 + WM x 2, lf  posture wasn't perfect on right side windmills and I felt that a little
14: MP x 8 + WM x 1, lf  need to go super slow on the way back up with right side sometime, did that a little bit today but need it more often and to really keep driving the weight up the entire time  elbow feels like it bends a little, tricky to know because my elbows hyperextend but still a thing to be mindful of.
walk 2 mi
14: MP x 5 + WM x 2, lf  posture wasn't perfect on right side windmills and I felt that a little
14: MP x 8 + WM x 1, lf  need to go super slow on the way back up with right side sometime, did that a little bit today but need it more often and to really keep driving the weight up the entire time  elbow feels like it bends a little, tricky to know because my elbows hyperextend but still a thing to be mindful of.
Tuesday, July 30, 2019
SW, MP+WM, BP, DL, all light
Off Saturday and Sunday
Today, Monday
Cossack sequence, added 1arm, 2leg plank after outside hip stretch and before WM.
Q&Dish: 14 kg 1arm swing, lf, as in 033. Two series so total 40 swings, 20 per side, 10 per side per series
14 kg: MP x 5 + WM x 1, lf
Repeat
BP: barbell, 95 lbs x 8, focus on figuring out what sort of "break the bar" feels good to my shoulders, and on feeling lined up correctly at lockout  left side doesn't seem to like the lockout position.
DL: on 11/2" platform, 120 kg x 10 singles on the :55
Today, Monday
Cossack sequence, added 1arm, 2leg plank after outside hip stretch and before WM.
Q&Dish: 14 kg 1arm swing, lf, as in 033. Two series so total 40 swings, 20 per side, 10 per side per series
14 kg: MP x 5 + WM x 1, lf
Repeat
BP: barbell, 95 lbs x 8, focus on figuring out what sort of "break the bar" feels good to my shoulders, and on feeling lined up correctly at lockout  left side doesn't seem to like the lockout position.
DL: on 11/2" platform, 120 kg x 10 singles on the :55
Friday, July 26, 2019
MP w/ kb and bar
Today, Friday
Short Buteyko walk, 1 pause
walk to bank
Buteyko walk, 3 pauses
Bar hang x 1 untimed
12 kg: MP x 5 + WM x 1, lf
repeat  getting better
Barbell MP: empty bar x 5, 5  just looking for good form and grip width for me.
Short Buteyko walk, 1 pause
walk to bank
Buteyko walk, 3 pauses
Bar hang x 1 untimed
12 kg: MP x 5 + WM x 1, lf
repeat  getting better
Barbell MP: empty bar x 5, 5  just looking for good form and grip width for me.
DL, Press, WM
Last Wednesday, July 17, I did an Inman walk workout, then took a shower and taught a guitar lesson, and after first noticing my back was quite stiff, realized I'd put my back out, somehow.
It was a pretty unpleasant first few days, but I have righted the ship as of a few days ago. Tuesday, no symptoms at all. From Thursday through Monday, worked on stretching what was tight, but mostly on noticing how overtrained I'd become. The previous week saw a much higher frequency of Inman walks, albeit not a big increase in weekly volume, but I guess spreading out the volume cut into recovery in a serious way. That, plus a long drive in a car with a clutch on the Saturday before, plus some deadlifting, all conspired to overtrain my lower back.
Today, Thursday:
12 kg: MP x 5 + WM x 1, lf, and repeat. This is a "2 x 5" kind of press workout.
long break
Barbell BP: first in a while, bar x 4, 95 lb x 4, x 6  settled on middle fingers on rings, wore Oly shoes in lieu of using blocks under my feet
DL: 115 kg on 3 board platform (21/4") x 12 singles on the :55
It was a pretty unpleasant first few days, but I have righted the ship as of a few days ago. Tuesday, no symptoms at all. From Thursday through Monday, worked on stretching what was tight, but mostly on noticing how overtrained I'd become. The previous week saw a much higher frequency of Inman walks, albeit not a big increase in weekly volume, but I guess spreading out the volume cut into recovery in a serious way. That, plus a long drive in a car with a clutch on the Saturday before, plus some deadlifting, all conspired to overtrain my lower back.
Today, Thursday:
12 kg: MP x 5 + WM x 1, lf, and repeat. This is a "2 x 5" kind of press workout.
long break
Barbell BP: first in a while, bar x 4, 95 lb x 4, x 6  settled on middle fingers on rings, wore Oly shoes in lieu of using blocks under my feet
DL: 115 kg on 3 board platform (21/4") x 12 singles on the :55
Tuesday, July 16, 2019
Sunday, July 14, 2019
WM, DL
Today, Sunday
WM:
6 kg x (1 press + 1 WM), 3 alternating singles
8 kg as above x 2 alternating singles
10 kg x 2 press + 1 WM
12 kg x same
DL
105 kg (65% 1RM) on 3"(4 x 3/4") platform, double overhand, solid pause at lockout
15 singles on the :55, total elapsed time 13:00, 10sec pause at last lockout, had hoped for longer
WM:
6 kg x (1 press + 1 WM), 3 alternating singles
8 kg as above x 2 alternating singles
10 kg x 2 press + 1 WM
12 kg x same
DL
105 kg (65% 1RM) on 3"(4 x 3/4") platform, double overhand, solid pause at lockout
15 singles on the :55, total elapsed time 13:00, 10sec pause at last lockout, had hoped for longer
Saturday, July 13, 2019
Inman Walks
Yesterday, Friday
Inman walks, again only 2 of them, about 250 yards each with 175 lbs. About 3:30 to execute the first one, went on the 15:00 for the second one.
First time doing this 2 days in a row.
Inman walks, again only 2 of them, about 250 yards each with 175 lbs. About 3:30 to execute the first one, went on the 15:00 for the second one.
First time doing this 2 days in a row.
Friday, July 12, 2019
Rainshortened Inman Walks
4 mile walk
Rings: StC + 1 Archer (both sides) before lowering  this was my warmup.
Inman walks  only got in 2 before it started raining, but used 175 lb and went a bit longer than last time.
Rings: StC + 1 Archer (both sides) before lowering  this was my warmup.
Inman walks  only got in 2 before it started raining, but used 175 lb and went a bit longer than last time.
Wednesday, July 10, 2019
Monday, July 8, 2019
DL w/ longer lockout
Today, Monday
Lots of cleaning and schlepping things today.
Cossack sequence + bw WM
WM: 5 x MP + 1 x WM, lf w/ 8 kg
repeat w/ 12 kg
DL:
conventional on 3" platform
110 kg
5 singles, double overhand, with a 1520 second hold in lockout position on each rep. Looking to improve grip endurance for Inman. Did a new rep every 2:00, probably need to wait longer between.
Lots of cleaning and schlepping things today.
Cossack sequence + bw WM
WM: 5 x MP + 1 x WM, lf w/ 8 kg
repeat w/ 12 kg
DL:
conventional on 3" platform
110 kg
5 singles, double overhand, with a 1520 second hold in lockout position on each rep. Looking to improve grip endurance for Inman. Did a new rep every 2:00, probably need to wait longer between.
Sunday, July 7, 2019
Inman walks
Nothing during the week of July 1 until Friday, July 5  still eating everything in sight.
Friday, July 5:
Inman walk. 165 lbs, about 150200 yards on the 10:00, 7 reps total, each rep took about 23 minutes depending on walking speed. Lots of experimenting with posture, walking speed, mental imagery, grip width. Had planned on 8 reps but by the end of the 7th rep, it felt like enough. Did this at 3 pm on a hot, humid day.
Nothing else that day except some windmills, also did some windmills yesterday, Saturday
Friday, July 5:
Inman walk. 165 lbs, about 150200 yards on the 10:00, 7 reps total, each rep took about 23 minutes depending on walking speed. Lots of experimenting with posture, walking speed, mental imagery, grip width. Had planned on 8 reps but by the end of the 7th rep, it felt like enough. Did this at 3 pm on a hot, humid day.
Nothing else that day except some windmills, also did some windmills yesterday, Saturday
Sunday, June 30, 2019
At PlanStrong, variety
Yesterday, Saturday, while at PlanStrong as HQ facilitator
Some bar holds w/ 135 lbs, experimenting with some of Fabio's grip width suggestions for the Inman
Also some onearm bar hangs
Today, Sunday, taught a few people the Cossack sequence w/ the added bw WM and then split switches
Some bar holds w/ 135 lbs, experimenting with some of Fabio's grip width suggestions for the Inman
Also some onearm bar hangs
Today, Sunday, taught a few people the Cossack sequence w/ the added bw WM and then split switches
Friday, June 28, 2019
Stretch, WM, Rings, DL
Haven't been logging training much lately.
Yesterday, a single .55 mile w/ 75 lbs. Hands got numb, otherwise OK.
Before that, several sessions  one was 1/4 mile x 3 on the 15:00, another was .15 mile x 7 on the 8:00
Today, Thursday:
Cossack sequence including bw WM
Press/WM: Press x 5, WM x 1, lf, @ 6, 8, 10 kg  did a second rep right WM, then @ 12 kg, press x 5 and WM x 2
Barbie weights but definitely progress.
Rings: StC + partial FL, then Archer PU 3 to each side alternating (as usual)
DL: on 3" platform
110 kg x 3 r/u, x 3 l/u
Took enough time between the two sets to realize that the weight moved much faster with the l/u grip. Will try to keep experimenting with which grip is strongest.
Yesterday, a single .55 mile w/ 75 lbs. Hands got numb, otherwise OK.
Before that, several sessions  one was 1/4 mile x 3 on the 15:00, another was .15 mile x 7 on the 8:00
Today, Thursday:
Cossack sequence including bw WM
Press/WM: Press x 5, WM x 1, lf, @ 6, 8, 10 kg  did a second rep right WM, then @ 12 kg, press x 5 and WM x 2
Barbie weights but definitely progress.
Rings: StC + partial FL, then Archer PU 3 to each side alternating (as usual)
DL: on 3" platform
110 kg x 3 r/u, x 3 l/u
Took enough time between the two sets to realize that the weight moved much faster with the l/u grip. Will try to keep experimenting with which grip is strongest.
Tuesday, June 18, 2019
Variety, WM, DL, Ruck
Today, Tuesday
Dip stretch
Rings: StC + angled FL
WM: bw x 1 l/r, 8 kg x 3 l/r, 10 kg x 2 l/r
DL: on 3" platform: 100 kg x 5, double over, paused tng
break
Stradle DL: 225 lb, r front x 2 paused tng, l front x 2 paused tng
Tried to keep hips pretty square and rotate from tspine but also seemed to rotate lower. Nothing bad, just different but I think it's less than ideal
back to regular on platform
DL: on 3" platform: 110 kg x 5, double over, paused tng
Walk to grocery store and back, about 1.7 mile, w/ 50 lb pack
Dip stretch
Rings: StC + angled FL
WM: bw x 1 l/r, 8 kg x 3 l/r, 10 kg x 2 l/r
DL: on 3" platform: 100 kg x 5, double over, paused tng
break
Stradle DL: 225 lb, r front x 2 paused tng, l front x 2 paused tng
Tried to keep hips pretty square and rotate from tspine but also seemed to rotate lower. Nothing bad, just different but I think it's less than ideal
back to regular on platform
DL: on 3" platform: 110 kg x 5, double over, paused tng
Walk to grocery store and back, about 1.7 mile, w/ 50 lb pack
Monday, June 17, 2019
WM and Inman Holds
Nothing Saturday or Sunday  big performance days, both
Today, Monday:
dip stretch + 1 dip
WM: bw x 1 L/R
8 kg: MP x 5 + WM x 5, lf  good, getting better at everything here
Inman holds:
00:00  03:00  105 lb, 3 min hold, SQ at 1, 2, and 3rd minute
08:00  11:00 repeat w/ 125 lb
16:00  19:00 repeat w/ 145 lb
24:00  27:00 hold but no SQ
32:00  35:00 repeat above
40:00  43:00 repeat above
48:00  51:00 repeat above
Total of 21 minutes under the bar, good progress. 3 minutes is a little tiring but recoverfromable. Volume is a key determinant of success, so happy to have found a format that allowed me to increase volume from last time.
Also experimented with a slight GM to put the load more on the abs and allow me to move the bar on my back and/or reposition my hands a little.
Today, Monday:
dip stretch + 1 dip
WM: bw x 1 L/R
8 kg: MP x 5 + WM x 5, lf  good, getting better at everything here
Inman holds:
00:00  03:00  105 lb, 3 min hold, SQ at 1, 2, and 3rd minute
08:00  11:00 repeat w/ 125 lb
16:00  19:00 repeat w/ 145 lb
24:00  27:00 hold but no SQ
32:00  35:00 repeat above
40:00  43:00 repeat above
48:00  51:00 repeat above
Total of 21 minutes under the bar, good progress. 3 minutes is a little tiring but recoverfromable. Volume is a key determinant of success, so happy to have found a format that allowed me to increase volume from last time.
Also experimented with a slight GM to put the load more on the abs and allow me to move the bar on my back and/or reposition my hands a little.
Friday, June 14, 2019
Inman Intervals
Inman Intervals
WM: bw x 1 l/r, 8 kg x 2 l/r
Walk with 145 lbs. for 2 min, rest for 3. Repeat total of 5 times.
Later, a few short walk and then just stand with 225 lbs. Clearly my work in the basement with lighter weights prepared me well for outdoor walking, and just as clearly I am not ready to walk with 225 yet.
S
WM: bw x 1 l/r, 8 kg x 2 l/r
Walk with 145 lbs. for 2 min, rest for 3. Repeat total of 5 times.
Later, a few short walk and then just stand with 225 lbs. Clearly my work in the basement with lighter weights prepared me well for outdoor walking, and just as clearly I am not ready to walk with 225 yet.
S
Thursday, June 13, 2019
Variety/Easy
Today, Thursday
stretch a little
bw walk to grocery store and back
Straddle DL  225 x 1 each way
DL: 100 kg x 5, double overhand, 3" platform
stretch a little
bw walk to grocery store and back
Straddle DL  225 x 1 each way
DL: 100 kg x 5, double overhand, 3" platform
Monday, June 10, 2019
Shoulder stuff  Egyptians, dip stretch, StC on Rings, etc., and short, light ruck
Very busy weekend, not much on Friday, Saturday, or Sunday  very tired by Sunday, took a nap and went to sleep early.
Today, Monday:
Some Egyptians for the shoulders  helps.
Ruck/walk w/ 25 lb. plate, probably 2 miles with stops
WM: singles @ bw, 6 kg, 8 kg, and 3L/R @ 10 kg  ever improving, and right shoulder feels good afterwards. Also pressed the 10 kg 3 times each side before going into the WM, will probably try to keep that as the weight gets heavier in order to restore some pressing strength. Experimented with my "turn to look at the weight" before the press instead of just before the WM, and it helps the right side press find a painfree groove more readily.
Dip stretch
Rings: StC + partial FL x 1  really pointed toes on the way up and it took away from the rest. Probably good to keep doing that as it's a better HLR and I also want to have a good HLR.
Today, Monday:
Some Egyptians for the shoulders  helps.
Ruck/walk w/ 25 lb. plate, probably 2 miles with stops
WM: singles @ bw, 6 kg, 8 kg, and 3L/R @ 10 kg  ever improving, and right shoulder feels good afterwards. Also pressed the 10 kg 3 times each side before going into the WM, will probably try to keep that as the weight gets heavier in order to restore some pressing strength. Experimented with my "turn to look at the weight" before the press instead of just before the WM, and it helps the right side press find a painfree groove more readily.
Dip stretch
Rings: StC + partial FL x 1  really pointed toes on the way up and it took away from the rest. Probably good to keep doing that as it's a better HLR and I also want to have a good HLR.
Thursday, June 6, 2019
Time under bar, DL, Ruck
Today, Thursday
Time under the bar: 1, 2, 3, 4 min w/ 95 lbs., then several more 23, each going up 105, 115, 125, 135. Video'd everything  as boring to watch as it is to do!
DL: 3" platform
110 kg x 5 double over
130 kg x 1 r/u, x 1 l/u  second one worse, not enough rest, I guess
140 kg x 1 l/u, x 1 r/u  second one worse, doesn't settle anything about which grip is better
Walk to grocery store and halfway home, was running late so got a ride. Started w/ 50 lbs. added groceries. Hot, humid, not a lot of fun.
Time under the bar: 1, 2, 3, 4 min w/ 95 lbs., then several more 23, each going up 105, 115, 125, 135. Video'd everything  as boring to watch as it is to do!
DL: 3" platform
110 kg x 5 double over
130 kg x 1 r/u, x 1 l/u  second one worse, not enough rest, I guess
140 kg x 1 l/u, x 1 r/u  second one worse, doesn't settle anything about which grip is better
Walk to grocery store and halfway home, was running late so got a ride. Started w/ 50 lbs. added groceries. Hot, humid, not a lot of fun.
Wednesday, June 5, 2019
Ruck, WM
Yesterday, Tuesday  very busy, not much except a short walk w/ weight
Today, Wednesday
Walk about 1 mile w/ 50 lbs. with a couple of stops along the way
A couple of short stints with the bar in the basement
Later, WM on the porch: bw x 1, 6 kg x 2, 8 kg x 3, 10 kg x 3  right side iffy on these last one
Today, Wednesday
Walk about 1 mile w/ 50 lbs. with a couple of stops along the way
A couple of short stints with the bar in the basement
Later, WM on the porch: bw x 1, 6 kg x 2, 8 kg x 3, 10 kg x 3  right side iffy on these last one
Monday, June 3, 2019
WM, DL
Friday, not much  very busy day. Grocery store and back w/ 25 lbs.
Saturday  taught in morning, then grocery store walk, then "hospital" day  45 hours worth of naps.
Today, Sunday, played, drove to EWR and back, then at home
WM: all LF: bw x 1, 6 kg x 1, 2, 3, and 8 kg x 1
Learning my own setup with these, right should feeling very worked but very good.
DL: 110 kg x 1, 110 kg x 3, all on 3" platform
Saturday  taught in morning, then grocery store walk, then "hospital" day  45 hours worth of naps.
Today, Sunday, played, drove to EWR and back, then at home
WM: all LF: bw x 1, 6 kg x 1, 2, 3, and 8 kg x 1
Learning my own setup with these, right should feeling very worked but very good.
DL: 110 kg x 1, 110 kg x 3, all on 3" platform
Thursday, May 30, 2019
Time under bar, SQ OTM
Gardening
WM  only 6 kg, but getting better acquainted with what my personal setup needs to be.
Bar work. 95 lb, 1 SQ every minute
2 min, grip cramping  realized I'd done all that chopping in the back yard, so decided to reset. 5 min rest, and 5 min rests between everything below.
5 min, medium grip
6 min, narrowish grip
4 min, wider grip
Last week, just one "set" with 75 lbs. for 8 minutes, so more weight today, and greater volume as well
WM  only 6 kg, but getting better acquainted with what my personal setup needs to be.
Bar work. 95 lb, 1 SQ every minute
2 min, grip cramping  realized I'd done all that chopping in the back yard, so decided to reset. 5 min rest, and 5 min rests between everything below.
5 min, medium grip
6 min, narrowish grip
4 min, wider grip
Last week, just one "set" with 75 lbs. for 8 minutes, so more weight today, and greater volume as well
Wednesday, May 29, 2019
Ruck
Last Saturday, in anticipation of a few days off, I did my first twodaysinarowgoing heavy Ruck. 80 lbs on the way to the store and 19 lbs. of groceries additional on the way home.
Nothing Sunday, Monday, or Tuesday except a little bwonly stuff at the hotel gym.
Today, 1.9 miles w/ 3 metal plates, total about 80 lbs. Getting tired of losing the circulation in my arms.
Nothing Sunday, Monday, or Tuesday except a little bwonly stuff at the hotel gym.
Today, 1.9 miles w/ 3 metal plates, total about 80 lbs. Getting tired of losing the circulation in my arms.
Saturday, May 25, 2019
Variety, Ruck
Today, variety: 1A1L elevated hand PU, dip stretch, rings
Ruck 231 lb on the way there, 249 on the way home.
Ruck 231 lb on the way there, 249 on the way home.
Friday, May 24, 2019
Ruck, SW
Weighed 231 w/ pack so about 80 lbs, walk 2.5 miles via back way to grocery store. HR was high, 144 average and 164 max, pace showed 23:08/mile but I stopped briefly a few times. Also was relatively early in the day at 9 am.
The change from 50 up to 70 lbs. didn't seem difficult, but today w/ 80 lbs was definitely harder. We will stick with that weight for a while and expect HR to come down.
Pack was 3 of my metal plates, two in hydration slot and one strapped into the main compartment.
A bit later,
kettlebell swings  a bunch of sets of 10 2hand swings with 24, 32, 44 kg bells
kettlebell cleans: 2 x 24 kg x 5, 5
The change from 50 up to 70 lbs. didn't seem difficult, but today w/ 80 lbs was definitely harder. We will stick with that weight for a while and expect HR to come down.
Pack was 3 of my metal plates, two in hydration slot and one strapped into the main compartment.
A bit later,
kettlebell swings  a bunch of sets of 10 2hand swings with 24, 32, 44 kg bells
kettlebell cleans: 2 x 24 kg x 5, 5
Thursday, May 23, 2019
WM, DL, SQ
Today, Thursday
Lots of windmills  bodyweight only for 3 each side, then a bunch of alternating singles with a 6 kg, then a double @ 6kg to finish, everything LF (left side first). Did the dip stretch after the bwonly and before the weighted, also experimented with shrugging into the dip stretch position.
Good day w/ windmills, all in all  form is better.
DL  as always lately, standing on 3" platform
110 x 5 singles, double over, about OTM
120 x 1 r/u, x 1 l/u
130 x 1 r/u, x 1 l/u
Very interesting that my "preferred" grip, l/u, seems slower through my sticking point that's a few inches off the ground. I don't know if this is because it's the second lift with the same weight on relatively short rest, or because l/u really isn't my best grip.
Next time, will try l/u first and r/u second to see what we think.
Still playing with keeping the bar pulled close and sitting back at the start, also slightly narrower, slightly more turned out stance, also getting tighter at the top by opening groin, lengthening spine, flexing upper back muscles, and more.
Later, a fun thing with a barbell as Inman prep
Every :55, a single HBBS with 75 lbs, and stand there in between. 8 reps, so almost 7 minutes with the bar on my back. All the squats were prying, very deep, and 5 seconds at the bottom, and felt great.
Lots of windmills  bodyweight only for 3 each side, then a bunch of alternating singles with a 6 kg, then a double @ 6kg to finish, everything LF (left side first). Did the dip stretch after the bwonly and before the weighted, also experimented with shrugging into the dip stretch position.
Good day w/ windmills, all in all  form is better.
DL  as always lately, standing on 3" platform
110 x 5 singles, double over, about OTM
120 x 1 r/u, x 1 l/u
130 x 1 r/u, x 1 l/u
Very interesting that my "preferred" grip, l/u, seems slower through my sticking point that's a few inches off the ground. I don't know if this is because it's the second lift with the same weight on relatively short rest, or because l/u really isn't my best grip.
Next time, will try l/u first and r/u second to see what we think.
Still playing with keeping the bar pulled close and sitting back at the start, also slightly narrower, slightly more turned out stance, also getting tighter at the top by opening groin, lengthening spine, flexing upper back muscles, and more.
Later, a fun thing with a barbell as Inman prep
Every :55, a single HBBS with 75 lbs, and stand there in between. 8 reps, so almost 7 minutes with the bar on my back. All the squats were prying, very deep, and 5 seconds at the bottom, and felt great.
Tuesday, May 21, 2019
DL
Sunday, no lifting  yet another big day, played for the social hour for a solid hour after church
Monday, still very tired, walked twice but no lifting and no rucking
Today, Tuesday:
DL on 3" platform. Starting with bar very close to shins
110 kg x 1, 1, 1 double over
120 kg x 2 double over
130 kg x 2, r/u
Very interesting that 130 kg slows down right where 140 kg stopped last session. Need to spend some time with 130 and figure this out, maybe even some time at 120 or 110 and going for speed through there. Not sure if this is what I need, but it will be the next experiment. Slowing down point is basically where the floor is without the elevation.
Also experimenting with grip  trying to grip the bar double over, then switch grip without moving feet  interesting, and not what I usually do.
S
Monday, still very tired, walked twice but no lifting and no rucking
Today, Tuesday:
DL on 3" platform. Starting with bar very close to shins
110 kg x 1, 1, 1 double over
120 kg x 2 double over
130 kg x 2, r/u
Very interesting that 130 kg slows down right where 140 kg stopped last session. Need to spend some time with 130 and figure this out, maybe even some time at 120 or 110 and going for speed through there. Not sure if this is what I need, but it will be the next experiment. Slowing down point is basically where the floor is without the elevation.
Also experimenting with grip  trying to grip the bar double over, then switch grip without moving feet  interesting, and not what I usually do.
S
Friday, May 17, 2019
Ruck
Yesterday, Thursday, just variety with my nephew visiting  Rings StC + FL, dragon flags, archer pullups, cossack stretches and splits.
Today, Friday:
Ruck w/ 60 lbs. Duration 43 min, page 21:30/mi, average HR 131, max 146  altogether better than earlier in the week, when pace was 22:30, average HR was 134 and max was 158, distance 2.37. Managed to hydrate well when I got home.
Some more variety  barbell mil press w/ 65 lbs. x 2, x 5, FSQ 65 lbs x a few.
Today, Friday:
Ruck w/ 60 lbs. Duration 43 min, page 21:30/mi, average HR 131, max 146  altogether better than earlier in the week, when pace was 22:30, average HR was 134 and max was 158, distance 2.37. Managed to hydrate well when I got home.
Some more variety  barbell mil press w/ 65 lbs. x 2, x 5, FSQ 65 lbs x a few.
Wednesday, May 15, 2019
Ruck
Yesterday, Tuesday:
Busy day, but a brisk ruck w/ 50 lbs. in the pack and groceries on the way home, 2.3 miles the back way to the grocery store. My first brisk walk w/ 50 lbs, average HR was 134, max was 158. Weather was perfect, about 50F. The HR curve basically mirrors the topography  at 156 for a while going a longish, steep hill.
Before that, a few bwonly windmills and some Cossack stretches
Busy day, but a brisk ruck w/ 50 lbs. in the pack and groceries on the way home, 2.3 miles the back way to the grocery store. My first brisk walk w/ 50 lbs, average HR was 134, max was 158. Weather was perfect, about 50F. The HR curve basically mirrors the topography  at 156 for a while going a longish, steep hill.
Before that, a few bwonly windmills and some Cossack stretches
Monday, May 13, 2019
Variety, walk/ruck, DL
Yesterday, Sunday, no exercise
Today, Monday, still raining outside
Dip stretch + 3 dips
Played around w/ barbell clean @ 65 lbs.
Clean, switch to press rack, press x 5, focus on rotating hips under and tight abs.
Clean, FS x 5
Shoulders and tspine feeling really opened up.
Walk 2 mi, grocery store and back, w/ 25 lb in pack
A bit later, deadlift  an interesting day on 3" platform (4 thickness of 3/4" plywood).
130 kg x 1 double over, x 2 r/u, x 3 l/u, all very light and paused tng
140 kg x fail, x fail  very interesting because the weights definitely broke off the ground and stopped, more or less, right where my conventional start is when not pulling from elevation. Very interesting indeed. Both time, fought with it where it stopped for a couple of seconds before setting it down.
Today, Monday, still raining outside
Dip stretch + 3 dips
Played around w/ barbell clean @ 65 lbs.
Clean, switch to press rack, press x 5, focus on rotating hips under and tight abs.
Clean, FS x 5
Shoulders and tspine feeling really opened up.
Walk 2 mi, grocery store and back, w/ 25 lb in pack
A bit later, deadlift  an interesting day on 3" platform (4 thickness of 3/4" plywood).
130 kg x 1 double over, x 2 r/u, x 3 l/u, all very light and paused tng
140 kg x fail, x fail  very interesting because the weights definitely broke off the ground and stopped, more or less, right where my conventional start is when not pulling from elevation. Very interesting indeed. Both time, fought with it where it stopped for a couple of seconds before setting it down.
Saturday, May 11, 2019
Variety, Ruck, Walk
Yesterday, Friday, walk/ruck to grocery store w/ 25 lb weight in pack, additional weight for groceries on the way home.
Today, Saturday, lots of good variety:
Dip stretch
WM: 6 kg x 1, x 3
1arm ring hangs
Ruck 1/2 mile w/ 117 additional pounds.
Walk 4.5 miles w/ just a couple of water bottles.
Today, Saturday, lots of good variety:
Dip stretch
WM: 6 kg x 1, x 3
1arm ring hangs
Ruck 1/2 mile w/ 117 additional pounds.
Walk 4.5 miles w/ just a couple of water bottles.
Thursday, May 9, 2019
Variety, Ruck
Today, Thursday:
SW: 18 kg x 1arm x many w/o putting bell down, just looking for good form, maybe 30 in total
Dip stretch
Rings:
StC + partial FL x 1
1arm hangs, rf, about 5 seconds each
StC + partial FL x 1
SQ: 145 x 1  ugh
Bar holds: 145 x 2 min x 3 w/ 5 min rest between. Practice moving, standing on one leg, toe touching with the other, etc.
walk to grocery store and back, 25 lb plate in pack, weighed 200 lb even when I got home so + 45 lb. for the way home.
SW: 18 kg x 1arm x many w/o putting bell down, just looking for good form, maybe 30 in total
Dip stretch
Rings:
StC + partial FL x 1
1arm hangs, rf, about 5 seconds each
StC + partial FL x 1
SQ: 145 x 1  ugh
Bar holds: 145 x 2 min x 3 w/ 5 min rest between. Practice moving, standing on one leg, toe touching with the other, etc.
walk to grocery store and back, 25 lb plate in pack, weighed 200 lb even when I got home so + 45 lb. for the way home.
Monday, May 6, 2019
Ruck, DL
Missing a few days of logging here
Friday  IDK
Saturday  3 mi ruck w/ 50 lbs
Sunday  off
Today, Monday  2 mi ruck w/ 50 lbs, 1 mi walk, then lift:
1A1L PU @ 12" x partial ROM x a few
Bar hold 135 lbs. x 2 min
1A1L PU @ 12" x partial ROM x a few
Bar hold 145 lbs. x 2 min
Bar hold 145 lb x 3 min
For all bar holds, move around, shift weight, stand on one foot for 5 seconds a few times. Play w/ grip width, need to start wider but move in a little each time. Plates were slipping so added 2.5 kg clamps on each side.
PU: bw x 2
Hang  1A plus a few fingers on other hand
DL:
on 21/4" platform (3 pieces of 2' x 2' x 3/4" plywood)
130 kg x 1 double over, x 2 r/u, x 3 l/u
Friday  IDK
Saturday  3 mi ruck w/ 50 lbs
Sunday  off
Today, Monday  2 mi ruck w/ 50 lbs, 1 mi walk, then lift:
1A1L PU @ 12" x partial ROM x a few
Bar hold 135 lbs. x 2 min
1A1L PU @ 12" x partial ROM x a few
Bar hold 145 lbs. x 2 min
Bar hold 145 lb x 3 min
For all bar holds, move around, shift weight, stand on one foot for 5 seconds a few times. Play w/ grip width, need to start wider but move in a little each time. Plates were slipping so added 2.5 kg clamps on each side.
PU: bw x 2
Hang  1A plus a few fingers on other hand
DL:
on 21/4" platform (3 pieces of 2' x 2' x 3/4" plywood)
130 kg x 1 double over, x 2 r/u, x 3 l/u
Thursday, May 2, 2019
Ruck, DL
Yesterday, Wednesday
Walk to grocery store and back w/ 25 lb plate  2 miles
Ruck at total weight of 245 lbs so about 90 lbs. in pack, down to Cedar and back, so 1/2 mile x 2, separated by a few hours.
Today, Thursday
On porch, windmills w/ 6 kg
getups w/ 12 kg to hand
later
dip stretch
1A1L PU, 12" elevation, partial ROM
SQ (sort of)  empty bar hold, then 1:00 of bar hold w/ 135 lbs
DL: 1.5" platform, 130 kg (286 lbs) x 1 double over, 2 r/u, 3 l/u
Intended to work up to 3" platform and continue ladders. 130 kg is exactly 80%, and some volume there would be good
Walk to grocery store and back w/ 25 lb plate  2 miles
Ruck at total weight of 245 lbs so about 90 lbs. in pack, down to Cedar and back, so 1/2 mile x 2, separated by a few hours.
Today, Thursday
On porch, windmills w/ 6 kg
getups w/ 12 kg to hand
later
dip stretch
1A1L PU, 12" elevation, partial ROM
SQ (sort of)  empty bar hold, then 1:00 of bar hold w/ 135 lbs
DL: 1.5" platform, 130 kg (286 lbs) x 1 double over, 2 r/u, 3 l/u
Intended to work up to 3" platform and continue ladders. 130 kg is exactly 80%, and some volume there would be good
Tuesday, April 30, 2019
Ruck
Yesterday, Sunday, played in church but felt less than well, and had a bit of a temperature, so cancelled my afternoon and basically slept the rest of the day. I think I got dehydrated during Thursday's ruck and should have had water to drink with me along the way.
Today, Monday, feeling much better  still not over whatever it was altogether, but better.
Walk w/ 25 lb plate in backpack, total 4 miles w/ 2 stops along the way.
Today, Monday, feeling much better  still not over whatever it was altogether, but better.
Walk w/ 25 lb plate in backpack, total 4 miles w/ 2 stops along the way.
Monday, April 29, 2019
Walk/Ruck
Today, Saturday
Walk to the high school and back, twice, total 2.4 miles, and even jogged a bit of it, all with a backpack that weighed about 30 lbs.
Walk to the high school and back, twice, total 2.4 miles, and even jogged a bit of it, all with a backpack that weighed about 30 lbs.
Friday, April 26, 2019
Variety/Stretch
Today, Friday
Plenty tired and sore from the long, heavy ruck yesterday, plus a long and busy day.
Stretch, including several bwonly getups to elbow and one to hand each side.
1A bar hangs  haven't done in a while, mostly kept a toe on the ground or on something. Good to stretch out this way, especially my right shoulder.
WM: bwonly but 5L/R, unusual for me to do that many but they felt good.
Rings: StC + angled FL x 1
Plenty tired and sore from the long, heavy ruck yesterday, plus a long and busy day.
Stretch, including several bwonly getups to elbow and one to hand each side.
1A bar hangs  haven't done in a while, mostly kept a toe on the ground or on something. Good to stretch out this way, especially my right shoulder.
WM: bwonly but 5L/R, unusual for me to do that many but they felt good.
Rings: StC + angled FL x 1
Thursday, April 25, 2019
Ruck
Today, Thursday
Ruck w/ 65 lbs, 3 miles to Glen Rock and back. Tried to keep HR lower, was successful for the first half but not the second. Walk was uphill both ways  uphill to the middle then down both ways.
Ruck w/ 65 lbs, 3 miles to Glen Rock and back. Tried to keep HR lower, was successful for the first half but not the second. Walk was uphill both ways  uphill to the middle then down both ways.
Wednesday, April 24, 2019
Dip, Rings, 1A1L PU, DL, light ruck
Today, Wednesday
Dip stretch + 1 dip  x 2 w/ break between
Rings: StC + angled FL x 1
1A1LPU  on 12" box, very slight lowering, a double each side
DL  conventional double over
130 x 1, 2, 2
on 3/4" platform
140 x 1
walk 2 miles (grocery store and back) with a 25 lb plate in my regular backpack.
Dip stretch + 1 dip  x 2 w/ break between
Rings: StC + angled FL x 1
1A1LPU  on 12" box, very slight lowering, a double each side
DL  conventional double over
130 x 1, 2, 2
on 3/4" platform
140 x 1
walk 2 miles (grocery store and back) with a 25 lb plate in my regular backpack.
Tuesday, April 23, 2019
Walk
Yesterday, Monday, added a 5 kg and a 2.5 kg plate to the pack, walked 1.1 miles. Because the 5 kg plate was outside the same bricks, the weight distribution felt tougher  a slog.
Today, Tuesday, walk to OPRC and back w/ just backpack, home for 10 minutes, then to grocery store and carried about 40 lb. of groceries home with me. A few bwonly windmills on the way to the grocery store.
Total walking distance  5.7 miles, estimated walking time just under 2 hours.
Today, Tuesday, walk to OPRC and back w/ just backpack, home for 10 minutes, then to grocery store and carried about 40 lb. of groceries home with me. A few bwonly windmills on the way to the grocery store.
Total walking distance  5.7 miles, estimated walking time just under 2 hours.
Saturday, April 20, 2019
Ruck 1.6 mi w/ 65 lb
Today, Saturday
Ruck  65 lb, 1.6 miles. Checked HR  avg 142, my wife walked with me, pace was easy conversational except when going uphill, and even then it was still conversational
Ruck  65 lb, 1.6 miles. Checked HR  avg 142, my wife walked with me, pace was easy conversational except when going uphill, and even then it was still conversational
Thursday, April 18, 2019
DL
Last ruck was Saturday.
Big day Sunday.
Monday, big day  passed SFB w/ Phil, worked on barbell OHP
Tuesday  dead tired, walked
Wednesday  walk, still a bit tired, was in NYC, many rehearsals
Today, Thursday:
Short walk, then a very busy teaching day. In a short break:
1A1L plank holds
DL: conventional, double overhand, paused tng
110 x 5
120 x 4
130 x 2  grip
I'm thinking of working up to 130 x 5 x 5 once a week
Big day Sunday.
Monday, big day  passed SFB w/ Phil, worked on barbell OHP
Tuesday  dead tired, walked
Wednesday  walk, still a bit tired, was in NYC, many rehearsals
Today, Thursday:
Short walk, then a very busy teaching day. In a short break:
1A1L plank holds
DL: conventional, double overhand, paused tng
110 x 5
120 x 4
130 x 2  grip
I'm thinking of working up to 130 x 5 x 5 once a week
Sunday, April 14, 2019
Saturday, April 13, 2019
Ruck
Walk to grocery store and back, about 2 miles, w/ 52 lb pack (and groceries in a bag on the way home).
While teaching, some 8 kg windmills, and a quick StC + FL on the rings
While teaching, some 8 kg windmills, and a quick StC + FL on the rings
Friday, April 12, 2019
Walk/Ruck, variety
Yesterday, Thursday, 52 lb. backpack, carried new dry cleaning to cleaners, picked up old and walked home with it. Computer says it's 0.4 miles each way, so we'll call it 3/4 of a mile. Ran into our neighbor from across the street, chatted with him standing still and also walking. Observation  standing with a 50 lb. pack is not at all difficult.
Later
Dip Stretch + 2 dips
WM: 8 kg x 3L/R
Rings: StC + angled FL
Later
Dip Stretch + 2 dips
WM: 8 kg x 3L/R
Rings: StC + angled FL
Wednesday, April 10, 2019
Short walk, DL, Variety
Short ruck, about 3540 lbs. just into town to the pharmacy and back. Focus on evening out shoulders in the hope of preventing left hand numbness  seemed better.
DL, conventional, all double overhand and paused tng:
110 x 4 67.6%
120 x 3 73.8%
130 x 2 80.0%
140 x 1 86.2%
Considering working up to 5 ladders of 123 with 130 kg, thinking about how to structure.
For today, 4321 was good  first deadlifts in 10 days or so.
Break
Dip Stretch
Dip x 2
WM: 4 kg x 3L/R
1APU @ 8" x 1L/R, 1L/R
Rings: StC + angled FL
DL, conventional, all double overhand and paused tng:
110 x 4 67.6%
120 x 3 73.8%
130 x 2 80.0%
140 x 1 86.2%
Considering working up to 5 ladders of 123 with 130 kg, thinking about how to structure.
For today, 4321 was good  first deadlifts in 10 days or so.
Break
Dip Stretch
Dip x 2
WM: 4 kg x 3L/R
1APU @ 8" x 1L/R, 1L/R
Rings: StC + angled FL
Tuesday, April 9, 2019
Ruck
2.1 mile ruck with 45 lbs or so in my new backpack in the from of sand "bricks"
Some numbness in left arm  ugh
Some numbness in left arm  ugh
Monday, April 8, 2019
More weighted walking
Today is Monday
Saturday, Inman walk w/ 75 lbs to corner of Spring Ave. and back
Sunday, nothing
Today, Monday,
Dip stretch + 2 dips
WM: 4 kg x 1L/R
Inman walk w/ 75 lb. again. Both times, Steinborn the weight up. Saturday, right; today, left
new backpack arrived, so
backpack w/ 45 kg (99 lb) to corner of Spring Ave. and back.
Saturday, Inman walk w/ 75 lbs to corner of Spring Ave. and back
Sunday, nothing
Today, Monday,
Dip stretch + 2 dips
WM: 4 kg x 1L/R
Inman walk w/ 75 lb. again. Both times, Steinborn the weight up. Saturday, right; today, left
new backpack arrived, so
backpack w/ 45 kg (99 lb) to corner of Spring Ave. and back.
Friday, April 5, 2019
Variety
Today, Friday
walk to grocery store w/ 15 kg plate in my backpack.
Dip Stretch
1APU @ 8" x 1R/L, 1R/L, 2R/L
walk to grocery store w/ 15 kg plate in my backpack.
Dip Stretch
1APU @ 8" x 1R/L, 1R/L, 2R/L
Thursday, April 4, 2019
Variety  walk, rings
Today, Wednesday
Walk 3 miles
Rings:
StC + angled FL
Archer PU, alternating singles, lsit, 2 each way
Walk 3 miles
Rings:
StC + angled FL
Archer PU, alternating singles, lsit, 2 each way
Tuesday, April 2, 2019
weighted walk, 1APU, light SN
Nothing Sunday except some stretching.
Monday walk 3 miles but no exercise
Today, Tuesday
stretch
walk about 1/2 mile with 3 x 15 kg plates in a backpack  not easy
1APU @ 8" x 5 singles R/L
SN: 12 kg x 50R/L in 4:30. Grip a little iffy by the end but still strong enough to get the job done.
short walk
Monday walk 3 miles but no exercise
Today, Tuesday
stretch
walk about 1/2 mile with 3 x 15 kg plates in a backpack  not easy
1APU @ 8" x 5 singles R/L
SN: 12 kg x 50R/L in 4:30. Grip a little iffy by the end but still strong enough to get the job done.
short walk
Saturday, March 30, 2019
DL Comp #1, Week 4, Day 3
Yesterday, Friday, nothing  crazy busy
Today, Saturday
DL Comp #1, Week 4, Day 3 (final and test)
bw = 69.5 kg (153 lb)
1APU @ 8" x 1R/L, 2R/L  I think this is the first double @ 8" elevation. Felt pretty good
DL:
Sumo, 225 lbs, thumbless x 5  warmup
Conventional  by 15 kg increments except PR, video of everything
110 x 3 r/u  would be meet warmup set 1 (242 lb)
125 x 2 r/u  would be meet warmup set 2 (275 lb)
140 x 1 l/u  would be meet attempt #1 (308 lb)
155 x 1  would be meet attempt #2 (341 lb)
167.5 x fail  would be meet attempt #3 (374 lb)
Today, Saturday
DL Comp #1, Week 4, Day 3 (final and test)
bw = 69.5 kg (153 lb)
1APU @ 8" x 1R/L, 2R/L  I think this is the first double @ 8" elevation. Felt pretty good
DL:
Sumo, 225 lbs, thumbless x 5  warmup
Conventional  by 15 kg increments except PR, video of everything
110 x 3 r/u  would be meet warmup set 1 (242 lb)
125 x 2 r/u  would be meet warmup set 2 (275 lb)
140 x 1 l/u  would be meet attempt #1 (308 lb)
155 x 1  would be meet attempt #2 (341 lb)
167.5 x fail  would be meet attempt #3 (374 lb)
Thursday, March 28, 2019
1APU, DL Comp Wk 4, Day 2
Thursday
walk  weighed at home, 191 lbs w/ all the groceries
1APU @ 8" x 3 singles each way, plenty of rest, rf
PU: bodybuilder style x 2
DL:
135 x 3, 225 x 2 (lbs) sumo
115 x 4 r/u
125 x 3 l/u
135 x 3 l/u
walk  weighed at home, 191 lbs w/ all the groceries
1APU @ 8" x 3 singles each way, plenty of rest, rf
PU: bodybuilder style x 2
DL:
135 x 3, 225 x 2 (lbs) sumo
115 x 4 r/u
125 x 3 l/u
135 x 3 l/u
Tuesday, March 26, 2019
Comp 1, Week 4, Day 1, Variety + DL
Today, Tuesday
Dip stretch + 2 dips, very slow in both directions
WM: 4 kg x 3L, 3R
Rings: StC + partial FL
DL:
Zercher x 135 lb.
Straddle x 135 x 3 each way trying to keep bar 90 degrees to feet, light tng
Conventional
125 x 5 r/u
135 x 4 l/u
125 x 5 l/u
Dip stretch + 2 dips, very slow in both directions
WM: 4 kg x 3L, 3R
Rings: StC + partial FL
DL:
Zercher x 135 lb.
Straddle x 135 x 3 each way trying to keep bar 90 degrees to feet, light tng
Conventional
125 x 5 r/u
135 x 4 l/u
125 x 5 l/u
Monday, March 25, 2019
1APU, More Light SN
Friday, drove to Philly late afternoon.
Saturday AM, 1A PU on a bench, so maybe 18", x 6R/L  not hard at that elevation, but also haven't done 6 before. Also some partial and full 1A bar hangs and a couple of pullups.
Interestingly, my lower back was sore when I got out of the car on Friday night, and still sore on Saturday, especially the drive home, and still sore on Sunday somewhat.
Sunday, after playing in church, a nap, lots to eat, and went to sleep early.
Today, Monday
walk
bw windmills, focus on looking at hand when right is up, which is the side to which I rotate more poorly. Felt rotational ab muscles almost cramping.
1APU @ 8" x 1R/L, x 1R/L
1A1L plank @ 8" x 10 seconds each way
1A1L plant @ 4" x 20 seconds each way  harder, but perfectly doable
1APU @ 8" x 1R/L
break
SN: 12 kg x 40R/L in 4:15  nose breathing all the way through, excellent! Stayed nice and rhythmic through most of it, started breathing a little faster and going a little slower towards the end.
Saturday AM, 1A PU on a bench, so maybe 18", x 6R/L  not hard at that elevation, but also haven't done 6 before. Also some partial and full 1A bar hangs and a couple of pullups.
Interestingly, my lower back was sore when I got out of the car on Friday night, and still sore on Saturday, especially the drive home, and still sore on Sunday somewhat.
Sunday, after playing in church, a nap, lots to eat, and went to sleep early.
Today, Monday
walk
bw windmills, focus on looking at hand when right is up, which is the side to which I rotate more poorly. Felt rotational ab muscles almost cramping.
1APU @ 8" x 1R/L, x 1R/L
1A1L plank @ 8" x 10 seconds each way
1A1L plant @ 4" x 20 seconds each way  harder, but perfectly doable
1APU @ 8" x 1R/L
break
SN: 12 kg x 40R/L in 4:15  nose breathing all the way through, excellent! Stayed nice and rhythmic through most of it, started breathing a little faster and going a little slower towards the end.
Friday, March 22, 2019
Variety
Friday
A few 24 kg cleans while teaching
Dip stretch + 2 dips
WM: 4 kg x 1 each side
bw toe touches
Rings:
StC + partial FL x 1  got a solid, and longer hold at FL  felt great
PU: Archer, right out first, 3 each way. Grip strong on right side, need to grip harder and bit more of a false grip on left. Don't have much of a false grip on either but right is better.
walk
Thursday, March 21, 2019
DL Comp 1, Day 2 of 2, to 150 kg
Walk 1A PU @ 8” x 1R/L Zercher DL @ 135 x 1
Sumo DL @ 135 x 2
NL Plan: 115 x 5 125 x 3, 3 135 x 3 140 x 2,1 150 x 1 Done as 115 x 5 r/u 125 x 3 r/u 140 x 2 l/u 150 x 1 l/u 135 x 3 l/u 125 x 3 r/u 140 x 1 l/u
Tuesday, March 19, 2019
Variety, Light SN
Variety Day, today, Tuesday  lots of rest between things
Dip stretch
bw windmills and toe touches
Rings: StC + angled FL, angled FL
Zercher DL:
135 lbs x 1, 1  second one included a proper descent
Straddle DL: thought about thick bar, but decided to go with the bar above
135 x 5, 5. Started right in front for first set.
Tried to keep the bar straight forwardbackwards, which as I near the touchandgo on the floor, challenged my tspine and shoulder range of motion. A good exercise for me to repeat after today
PU: LSit, Archer, 1 PU, out to right, left, right, left, and down
SN: 12 kg x 35R/L in 4:20  about 1:00 slower than 35/35 of last session, and that's good. Working on finding a good path and a good position at the top, and trying for easy cardio.
Dip stretch
bw windmills and toe touches
Rings: StC + angled FL, angled FL
Zercher DL:
135 lbs x 1, 1  second one included a proper descent
Straddle DL: thought about thick bar, but decided to go with the bar above
135 x 5, 5. Started right in front for first set.
Tried to keep the bar straight forwardbackwards, which as I near the touchandgo on the floor, challenged my tspine and shoulder range of motion. A good exercise for me to repeat after today
PU: LSit, Archer, 1 PU, out to right, left, right, left, and down
SN: 12 kg x 35R/L in 4:20  about 1:00 slower than 35/35 of last session, and that's good. Working on finding a good path and a good position at the top, and trying for easy cardio.
Monday, March 18, 2019
1APU, DL Comp 1, Week 3, Day 1, also Plan for Day 2
Today, Monday
walk
1APU @ 10" x 1R/L, 2R/L, 3R + 2L + 1L that needed assistance from other hand
DL:
narrow sumo, 225 lb x 4, fingerhooks and no thumbs, tried to sit lower and it was more hamstrings
DL:
conventional, usual
NL for the week = 45
NL for today = 27 as 125 x 14, 135 x 13
all 125 r/u (least favorite)
all 135 l/u (favorite)
125 x 4
135 x 3
125 x 4
135 x 4
walk
1APU @ 10" x 1R/L, 2R/L, 3R + 2L + 1L that needed assistance from other hand
DL:
narrow sumo, 225 lb x 4, fingerhooks and no thumbs, tried to sit lower and it was more hamstrings
DL:
conventional, usual
NL for the week = 45
NL for today = 27 as 125 x 14, 135 x 13
all 125 r/u (least favorite)
all 135 l/u (favorite)
125 x 4
135 x 3
125 x 4
135 x 4
125 x 3  fingerhookish, good but left knee felt a little funny
135 x 3  fingerhookish, did not like, felt like I was losing grip
125 x 3  back to normal grip for good
135 x 3
Very tired and very hungry  ate, walked, and ate again.
3505 kg today, 7711 lbs., almost 4 tons of deadlifting. No wonder I'm tired...
Plan for Thursday (Comp 1, Week 3, Day 2)  NL = 18
115 x 5
125 x 3, 3
135 x 3
140 x 2,1
150 x 1
Plan for Thursday (Comp 1, Week 3, Day 2)  NL = 18
115 x 5
125 x 3, 3
135 x 3
140 x 2,1
150 x 1
Saturday, March 16, 2019
DL Comp 1, Week 2, Day 3
DL Comp 1, Day 3
Today, lots of driving
Also picked up 115 kg of kilo plates and moved them from a 4th floor apt to my car and then from my car into my basement, then moved a punch of other plates from deadlifting area to new basement.
Everything was pretty tired to start with. Lifted at 6:15 pm.
DL
225 lb x 4 no thumbs, narrow sumo
in kilos, conventional
115 x 2 l/u  misloaded, stopped, was supposed to be what's next:
125 x 5 l/u
135 x 3 r/u
145 x 1 l/u
115 x 3 r/u  remainder of planned 115 x 5
Today, lots of driving
Also picked up 115 kg of kilo plates and moved them from a 4th floor apt to my car and then from my car into my basement, then moved a punch of other plates from deadlifting area to new basement.
Everything was pretty tired to start with. Lifted at 6:15 pm.
DL
225 lb x 4 no thumbs, narrow sumo
in kilos, conventional
115 x 2 l/u  misloaded, stopped, was supposed to be what's next:
125 x 5 l/u
135 x 3 r/u
145 x 1 l/u
115 x 3 r/u  remainder of planned 115 x 5
Friday, March 15, 2019
Light SN
Today, Friday
some stretching and a few 24 kg cleans while teaching
SN: 12 kg x 35R/L in 3:20, about 2122 per minute
Went right first again, actually feel like I need now to pay more attention to form on _left_ side than I did, kind of zoned out. Breathing a little labored but not much. Will keep working towards at least 50R/L before moving up in weight. 100R/L, 200 total, would be great, then maybe a progression like:
200 @ 12 kg
180 @ 14 kg
160 @ 16 kg
140 @ 18 kg
120 @ 20 kg
or maybe
200 @ 12 kg
200 @ 14 kg
180 @ 16 kg
160 @ 18 kg
140 @ 20 kg
120 @ 22 kg
100 @ 24 kg
Later:
1APU @ 10" x 2R/L
some stretching and a few 24 kg cleans while teaching
SN: 12 kg x 35R/L in 3:20, about 2122 per minute
Went right first again, actually feel like I need now to pay more attention to form on _left_ side than I did, kind of zoned out. Breathing a little labored but not much. Will keep working towards at least 50R/L before moving up in weight. 100R/L, 200 total, would be great, then maybe a progression like:
200 @ 12 kg
180 @ 14 kg
160 @ 16 kg
140 @ 18 kg
120 @ 20 kg
or maybe
200 @ 12 kg
200 @ 14 kg
180 @ 16 kg
160 @ 18 kg
140 @ 20 kg
120 @ 22 kg
100 @ 24 kg
Later:
1APU @ 10" x 2R/L
Thursday, March 14, 2019
DL Comp Wk 2, Day 2
walk
DL: NL = 19 as 115 x 10, 125 x 5, 135 x 4
125 x 5 l/u
115 x 5 r/u
135 x 4 l/u  https://www.youtube.com/watch?v=CcPUOVxPEWA
115 x 5 r/u
Plan for Saturday, NL = 14
125 x 5
115 x 5
135 x 3
145 x 1
DL: NL = 19 as 115 x 10, 125 x 5, 135 x 4
125 x 5 l/u
115 x 5 r/u
135 x 4 l/u  https://www.youtube.com/watch?v=CcPUOVxPEWA
115 x 5 r/u
Plan for Saturday, NL = 14
125 x 5
115 x 5
135 x 3
145 x 1
Wednesday, March 13, 2019
Light SN, 1APU
Today, Wednesday
SN: 12 kg x 25R/L in about 3:00 or about 17 reps per minute.
Not challenging to anything, but some lessons learned:
 better go right first for me. Much as my over/under on the DL is backwards for a righty, it will be that way here, too.
 my timing on my right side is still forced, but it's getting better.
 lockout happens without flexing my tricep, so need to just flex tri's once in a while since my elbows both hyperextend slightly.
SN: 12 kg x 25R/L in about 3:00 or about 17 reps per minute.
Not challenging to anything, but some lessons learned:
 better go right first for me. Much as my over/under on the DL is backwards for a righty, it will be that way here, too.
 my timing on my right side is still forced, but it's getting better.
 lockout happens without flexing my tricep, so need to just flex tri's once in a while since my elbows both hyperextend slightly.
Tuesday, March 12, 2019
1APU, DL
walk
1APU @12" x 4R/L
DL:
225 x 4 narrow sumo thumbless, slow paused tng
Comp #1, Week #2
Day #1. NL = 24 as 115 x 8, 125 x 12, 135 x 2, 140 x 2
125 x 5 r/u
115 x 3 l/u
135 x 2 l/u
125 x 3 r/u
140 x 1 l/u
115 x 5 r/u
125 x 5 r/u
140 x 1 l/u
1APU @12" x 4R/L
DL:
225 x 4 narrow sumo thumbless, slow paused tng
Comp #1, Week #2
Day #1. NL = 24 as 115 x 8, 125 x 12, 135 x 2, 140 x 2
125 x 5 r/u
115 x 3 l/u
135 x 2 l/u
125 x 3 r/u
140 x 1 l/u
115 x 5 r/u
125 x 5 r/u
140 x 1 l/u
Monday, March 11, 2019
Variety
Yesterday, Sunday, no exercise
Today, Monday, variety
Cossack sequence, did finishing windmill with 8 kg each side
Dip  stretch + 2 dips
1APU @ 12" x 2R/L
Rings: StC + FL x 1
A bit later
1APU @ 12" x 3R/L
Today, Monday, variety
Cossack sequence, did finishing windmill with 8 kg each side
Dip  stretch + 2 dips
1APU @ 12" x 2R/L
Rings: StC + FL x 1
A bit later
1APU @ 12" x 3R/L
Sunday, March 10, 2019
Recast Comp Period
After some input from Fabio, I've revised my first Comp period to what's below
Today was week 1, Day 2 of 2. Week 1 went like this:
Day 1: NL = 115 x 7, 135 x 3
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u
Today, Day 2:
NL = 115 x 11, 125 x 12, 135 x 3 (planned)
NL = 115 x 10, 125 x 12, 135 x 3 (actual)
125 x 4
115 x 6
125 x 4
135 x 3
115 x 4 (misread paper, was supposed to be 5)
125 x 4
That's actually one too few lifts  will adjust somewhere along the way, probably next week
Plan for W2  not done yet, debating between 2 and 3 days of lifting.
Today was week 1, Day 2 of 2. Week 1 went like this:
Day 1: NL = 115 x 7, 135 x 3
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u
Today, Day 2:
NL = 115 x 11, 125 x 12, 135 x 3 (planned)
NL = 115 x 10, 125 x 12, 135 x 3 (actual)
125 x 4
115 x 6
125 x 4
135 x 3
115 x 4 (misread paper, was supposed to be 5)
125 x 4
That's actually one too few lifts  will adjust somewhere along the way, probably next week
Plan for W2  not done yet, debating between 2 and 3 days of lifting.
NL = 162 as 115 kg x 40 125 kg x 82 135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)
REVISED
NL = 162 as 115 kg x 40 125 kg x 82 135 kg x 40, average I = 77% 1RM (same as 125/162.5kg)
W1 = 18 18 6 = 36 (22%V)
W2 = 18 30 9 = 57 (35%V)
W3 = 0 27 18 = 45 (28%V)
W4 = 4 13 7 = 24 (15%V)
Friday, March 8, 2019
1APU
Two days ago, Wednesday, very busy playing two services and teaching between, no exercise.
Yesterday, Thursday, a few 1A pushups and a short walk to and from an concert where I accompanied a student at the high school. No other exercise.
Bodyweight down to 154 lbs. this morning  finally. Still too heavy but in the right direction.
The plan for tomorrow, Saturday, will be to complete the second day of Comp 1, Week 1.
Today, Friday
a few cleans  single 24 kg bell  while teaching
Later, some 1APU @ 12", singles, plus a few 12 kg snatches, the some more 1APU  groove for 1APU is returning after a week or two of not doing many of them.
Yesterday, Thursday, a few 1A pushups and a short walk to and from an concert where I accompanied a student at the high school. No other exercise.
Bodyweight down to 154 lbs. this morning  finally. Still too heavy but in the right direction.
The plan for tomorrow, Saturday, will be to complete the second day of Comp 1, Week 1.
Today, Friday
a few cleans  single 24 kg bell  while teaching
Later, some 1APU @ 12", singles, plus a few 12 kg snatches, the some more 1APU  groove for 1APU is returning after a week or two of not doing many of them.
Tuesday, March 5, 2019
DL Comp 1, Week 1, Day 1
Comp #1
Day #1
Today, Tuesday, March 5
Rings: StC + partial FL x 1
225 lbs x 3 fingerhook over
NL for today is 115 x 7, 135 x 3
First, 16 kg 1leg DL, contralateral, 2 alternating singles.
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u
All very good, soft, paused tng today  feeling pretty rested.
Day #1
Today, Tuesday, March 5
Rings: StC + partial FL x 1
225 lbs x 3 fingerhook over
NL for today is 115 x 7, 135 x 3
First, 16 kg 1leg DL, contralateral, 2 alternating singles.
115 kg x 3 r/u
135 kg x 3 l/u
115 kg x 4 r/u
All very good, soft, paused tng today  feeling pretty rested.
Comp Period Plan
Plan for the next cycle:
NL = 162, HARI = 77%  40 @ 115 kg, 82 @ 125 kg, 40 @ 135 kg
Week 1 = HARI = 74% (80, 76, 78?)
Week 1, NL 24 as 135 x 6, 115 x 18.
Day 1 = 135 x 3, 115 x 11, Day 2 = 135 x 3, 115 x 7
Week 2, NL 36 as 22 lift and 14 lifts over 2 days, averaging 130 kg.
Day 1 = 135 x 11, 125 x 11, Day = 135 x 7, 125 x 7
Week 3, NL = 57 as 14, 19, 24, averaging 123.5 kg
NL = 115 x 18, 125 x 30, 135 x 9
Day 1 = 115 x 4, 125 x 7, 135 x 3
Day 2 = 115 x 8, 125 x 8, 135 x 3
Day 3 = 115 x 6, 125 x15, 135 x 3
Week 4, NL = 45, NL are what's left, 2 days as 27 and 18
125 = 34
115 = 4
135 = 7
Day 1 = 115 x 4, 125 x 20, 135 x 3
Day 2 = 115 x 0, 125 x 14, 135 x 4
NL = 162, HARI = 77%  40 @ 115 kg, 82 @ 125 kg, 40 @ 135 kg
Week 1 = HARI = 74% (80, 76, 78?)
Week 1, NL 24 as 135 x 6, 115 x 18.
Day 1 = 135 x 3, 115 x 11, Day 2 = 135 x 3, 115 x 7
Week 2, NL 36 as 22 lift and 14 lifts over 2 days, averaging 130 kg.
Day 1 = 135 x 11, 125 x 11, Day = 135 x 7, 125 x 7
Week 3, NL = 57 as 14, 19, 24, averaging 123.5 kg
NL = 115 x 18, 125 x 30, 135 x 9
Day 1 = 115 x 4, 125 x 7, 135 x 3
Day 2 = 115 x 8, 125 x 8, 135 x 3
Day 3 = 115 x 6, 125 x15, 135 x 3
Week 4, NL = 45, NL are what's left, 2 days as 27 and 18
125 = 34
115 = 4
135 = 7
Day 1 = 115 x 4, 125 x 20, 135 x 3
Day 2 = 115 x 0, 125 x 14, 135 x 4
Saturday, March 2, 2019
Light SN
Today, Saturday
Nice Cossack sequence with students and a few swings
Dip stretch + 1 dip
SN  did the following
12345  1L, 1R, 2L, 2R, etc. with a ~5second overhead hold on the last rep of each rung.
Did this with 10 kg, 12 kg, and 14 kg, still looking for a good lockout on right side.
total of 90 snatches, took the pace slow and easy throughout.
Nice Cossack sequence with students and a few swings
Dip stretch + 1 dip
SN  did the following
12345  1L, 1R, 2L, 2R, etc. with a ~5second overhead hold on the last rep of each rung.
Did this with 10 kg, 12 kg, and 14 kg, still looking for a good lockout on right side.
total of 90 snatches, took the pace slow and easy throughout.
Friday, March 1, 2019
DL
Today, Friday
walk
Nice Cossack sequence with a student
Short on time  in 20 minutes or so:
DL
225 x 8 narrow sumo
Decided to do all remaining 27 work lifts in one day today.
Tentative plan was (110 kg x 6, 130 kg x 3) and do that 3 times. Varied it slightly to this:
110 kg x 7 (PR reps at this weight, I think)
130 kg x 4
110 x 6
130 x 3
110 x 5
130 x 2
All 110 kg r/u, all 130 kg l/u.
A little tired by the final set but basically OK.
walk
Nice Cossack sequence with a student
Short on time  in 20 minutes or so:
DL
225 x 8 narrow sumo
Decided to do all remaining 27 work lifts in one day today.
Tentative plan was (110 kg x 6, 130 kg x 3) and do that 3 times. Varied it slightly to this:
110 kg x 7 (PR reps at this weight, I think)
130 kg x 4
110 x 6
130 x 3
110 x 5
130 x 2
All 110 kg r/u, all 130 kg l/u.
A little tired by the final set but basically OK.
Wednesday, February 27, 2019
Light SN, 1APU, DL
Later Sunday and all of Monday, lots of driving.
Tuesday, just a walk, then a dip stretch, then 10R + 10L snatches @ 10 kg
Today, Wednesday
walk
SN: 10 kg
10R
10L
5L
5R
10L
10R  just looking for good posture and good form. Seems to slightly tweak disc, but keeping right shoulder with "roll back" thought helps
walk again, and on the way out, 3 singles of 1APU on a park bench. Third one was great right and crappy left
on the way back, 2R + 2L
back at home
DL:
narrow sumo: 225 x fingerhook, thumbless grip x 5, paused tng
conventional
Did 110 kg x 5, 130 kg x 5, 110 kg x 5 on Sunday
Plan calls for continuing overall twice as many 110 as 130 kg this week.
110 x 6 r/u
130 x 3 l/u
Repeat above, total 18 reps
Tuesday, just a walk, then a dip stretch, then 10R + 10L snatches @ 10 kg
Today, Wednesday
walk
SN: 10 kg
10R
10L
5L
5R
10L
10R  just looking for good posture and good form. Seems to slightly tweak disc, but keeping right shoulder with "roll back" thought helps
walk again, and on the way out, 3 singles of 1APU on a park bench. Third one was great right and crappy left
on the way back, 2R + 2L
back at home
DL:
narrow sumo: 225 x fingerhook, thumbless grip x 5, paused tng
conventional
Did 110 kg x 5, 130 kg x 5, 110 kg x 5 on Sunday
Plan calls for continuing overall twice as many 110 as 130 kg this week.
110 x 6 r/u
130 x 3 l/u
Repeat above, total 18 reps
DL
Yesterday, another StC + FL, pressed up to a 26 kg each side, did some ugly 16 kg snatches, did some b/u cleans and presses but my thumb's bone bruise make it nearly impossible because I can't grip hard with it.
Starting this week without a plan because it's Sunday and I'm at an SFG and no time to plan the week  we'll just do the math backwards from here:
DL: always paused tng
225 x 6 narrow sumo, fingerhook grip
Conventional
245 x 5 r/u
long rest, ~30 minutes
285 x 5 l/u  maybe a PR rep count
long rest
245 x 6 r/u
long rest
285 x
Starting this week without a plan because it's Sunday and I'm at an SFG and no time to plan the week  we'll just do the math backwards from here:
DL: always paused tng
225 x 6 narrow sumo, fingerhook grip
Conventional
245 x 5 r/u
long rest, ~30 minutes
285 x 5 l/u  maybe a PR rep count
long rest
245 x 6 r/u
long rest
285 x
Thursday, February 21, 2019
Week of February 18, 2019
Monday
Working with Phil Scarito at his place near Philly:
A bunch of 1A pushups, including a few from the floor. Great discussion of technique.
DL
205 x 8 fingerhooks
285 x 2
245 x 4
285 x 3, 2, 3, 2 = 16 lifts
Discussed which mixed grip looked best, and agreed left under and right over. More good discussion of technique.
Tuesday
130 kg (286 lbs) x 2, 3, 2, 3 = 10 lifts
Left on trip
Wednesday  drove all day
Thursday, I need
8 lifts @ 110 kg
6 lifts @ 130 kg
to complete my week of NL = 40
Did the planned Deadlifts on Friday, also
did 3 x 2 1arm pushups on a box, a 1 each way from the floor later
Friday, a StC + FL (also did yesterday), plus a little Archer PU, plus pressed up to 26 kg, plus a few ugly snatches.
Next week, high volume but low intensity
Working with Phil Scarito at his place near Philly:
A bunch of 1A pushups, including a few from the floor. Great discussion of technique.
DL
205 x 8 fingerhooks
285 x 2
245 x 4
285 x 3, 2, 3, 2 = 16 lifts
Discussed which mixed grip looked best, and agreed left under and right over. More good discussion of technique.
Tuesday
130 kg (286 lbs) x 2, 3, 2, 3 = 10 lifts
Left on trip
Wednesday  drove all day
Thursday, I need
8 lifts @ 110 kg
6 lifts @ 130 kg
to complete my week of NL = 40
Did the planned Deadlifts on Friday, also
did 3 x 2 1arm pushups on a box, a 1 each way from the floor later
Friday, a StC + FL (also did yesterday), plus a little Archer PU, plus pressed up to 26 kg, plus a few ugly snatches.
Next week, high volume but low intensity
Saturday, February 16, 2019
1APU, DL
Today, Saturday
walk
1APU @ 10" x 1R/L x 5
DL:
narrow sumo, overhand fingerhook grip x 205 x 8 paused tng
conventional, mixed grip, kg weights below
130 x 3 r/u
110 x 5 l/u
130 x 3 r/u, 2 l/u, 3 r/u  today, l/u feels stronger  go figure NL = 16, end of PP #2, week #2
walk
1APU @ 10" x 1R/L x 5
DL:
narrow sumo, overhand fingerhook grip x 205 x 8 paused tng
conventional, mixed grip, kg weights below
130 x 3 r/u
110 x 5 l/u
130 x 3 r/u, 2 l/u, 3 r/u  today, l/u feels stronger  go figure NL = 16, end of PP #2, week #2
Friday, February 15, 2019
Variety  Stretch, SW
Today, Friday
walk
Split stretches in a chair
SW:
24 kg x 10L, 10R, 5L, 5R
32 kg x 15 2h
walk
Split stretches in a chair
SW:
24 kg x 10L, 10R, 5L, 5R
32 kg x 15 2h
Thursday, February 14, 2019
1APU, DL, Rings
Today, Thursday
WM: 1 truly awful 10 kg on each side
1APU @ 10": 4 singles on 12 min rest, rf
walk
DL:
double finger hook, narrow sumo, 205 x 8  left forearm feeling a bit odd.
NL = 12 conventional
110 x 4, 130 x 8 as
130 x 3 r/u,
110 x 4 l/u,
130 x 3 l/u, 2 r/u
Sat will be NL = 16, as
130 x 3, 110 x 5, 130 x 3, 2, 3
Later
1APU @ 10" x 1R/L
bw WM
Rings: StC + partial FL x 1
WM: 1 truly awful 10 kg on each side
1APU @ 10": 4 singles on 12 min rest, rf
walk
DL:
double finger hook, narrow sumo, 205 x 8  left forearm feeling a bit odd.
NL = 12 conventional
110 x 4, 130 x 8 as
130 x 3 r/u,
110 x 4 l/u,
130 x 3 l/u, 2 r/u
Sat will be NL = 16, as
130 x 3, 110 x 5, 130 x 3, 2, 3
Later
1APU @ 10" x 1R/L
bw WM
Rings: StC + partial FL x 1
Wednesday, February 13, 2019
Variety: Dip, Rings, SW
Today, Wednesday
Dip stretch, then 3 dips w/ shorter stretches
Rings:
StC + partial FL x 1
Archer PU x up, right out, left out, right out, left out, and down
SW: 24 kg x 10's, lf, on the 1:20, 40 total
Abs feel really worked, decided not to do 1APU today.
S
Dip stretch, then 3 dips w/ shorter stretches
Rings:
StC + partial FL x 1
Archer PU x up, right out, left out, right out, left out, and down
SW: 24 kg x 10's, lf, on the 1:20, 40 total
Abs feel really worked, decided not to do 1APU today.
S
Tuesday, February 12, 2019
DL
Busy day
walk
no warmup, really, just
DL  no hook, to try to get my right thumb to heal from the bone bruise
130 x 2  double over, fingerhooks but with thumbs helping a little
110 x 5  full grip, double over
130 x 2 double over
130 x 3 r/u  feels strong, fingerhooks, really
130 x 2 l/u  doesn't feel as strong  I think r/u is going to be the over/under of choice
Over/under feels _so_ much easier
NL = 14  was supposed to be 12, I think.
Plan was:
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)
So far, Monday was NL = 110 x 3, 130 x 7, total 10 lifts
Today was NL = 110 x 5, 130 x 9, total 14 lifts
Plan will be 12 on Thursday and 16 on Saturday
Th = 110 x 4, 130 x 8 as 130 x 3, 110 x 4, 130 x 3, 2
Sa = 110 x 5, 130 x 11 as 130 x 3, 110 x 5, 130 x 3, 2, 3
This week will be 110 x 17, 130 x 35
1870 kg + 4550 kg = 6420 kg
6420 kg / 52 = 123.46
123.46 / 162.5 = 76% (75.97)
walk
no warmup, really, just
DL  no hook, to try to get my right thumb to heal from the bone bruise
130 x 2  double over, fingerhooks but with thumbs helping a little
110 x 5  full grip, double over
130 x 2 double over
130 x 3 r/u  feels strong, fingerhooks, really
130 x 2 l/u  doesn't feel as strong  I think r/u is going to be the over/under of choice
Over/under feels _so_ much easier
NL = 14  was supposed to be 12, I think.
Plan was:
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)
So far, Monday was NL = 110 x 3, 130 x 7, total 10 lifts
Today was NL = 110 x 5, 130 x 9, total 14 lifts
Plan will be 12 on Thursday and 16 on Saturday
Th = 110 x 4, 130 x 8 as 130 x 3, 110 x 4, 130 x 3, 2
Sa = 110 x 5, 130 x 11 as 130 x 3, 110 x 5, 130 x 3, 2, 3
This week will be 110 x 17, 130 x 35
1870 kg + 4550 kg = 6420 kg
6420 kg / 52 = 123.46
123.46 / 162.5 = 76% (75.97)
Monday, February 11, 2019
SQ, SW, Rings, 1APU, 1LDL, DL
Yesterday, Sunday, just walk and stretch a little
Today, Monday:
SQ: a highbar barbell squat, used as we use a goblet squat  pry, find stance width, best depth, etc.
95 lbs. x 5
SW:
24 kg x 10L
24 kg x 10R
32 kg x 15 2h
walk/break
Dip stretch + a few dips
Rings: StC + partial FL
1APU @ 10" x 2R/L, 2R/L
1LDL @ 24 kg x 2L/2R  _must_ turn right foot out slightly
DL:
205 (90 kg) narrow sumo, fingerhooks, 7 reps  bar rolls in fingers at top
NL = 110 kg x 3, 130 kg x 7 as:
130 x 2, 110 x 3, 130 x 3, 2
NB: Realized I was hitting right thumb at an angle, changed that, much more comfortable!
Today, Monday:
SQ: a highbar barbell squat, used as we use a goblet squat  pry, find stance width, best depth, etc.
95 lbs. x 5
SW:
24 kg x 10L
24 kg x 10R
32 kg x 15 2h
walk/break
Dip stretch + a few dips
Rings: StC + partial FL
1APU @ 10" x 2R/L, 2R/L
1LDL @ 24 kg x 2L/2R  _must_ turn right foot out slightly
DL:
205 (90 kg) narrow sumo, fingerhooks, 7 reps  bar rolls in fingers at top
NL = 110 kg x 3, 130 kg x 7 as:
130 x 2, 110 x 3, 130 x 3, 2
NB: Realized I was hitting right thumb at an angle, changed that, much more comfortable!
Saturday, February 9, 2019
1APU, DL
Today, Saturday
Lots of gripintensive move of deadlift mats  ended up having to put it all back, but it helped in planning DL area, version 2.
1APU
@ 12" x 1R/L, 2R/L
@ 10" x 2R/L
@ 12" x 2R/L, 1R/L
@ 10" x 1R/L
DL:
narrow sumo: 90 kg (205 lbs) x 7, fingerhook grip, thumbs over the bar
conventional:
110 x 3, 130 x 2, 110 x 5, 130 x 3 for 13 lifts total, and 28 for the week, 1 more than planned 27 but I'm OK with a small increase in volume in this block as well.
Wasn't much variability in intensity from 75% this week.
15 lifts @ 110 kg = 1650 kg
13 lifts @ 130 kg = 1690 kg
3340 kg / 28 lifts = 119.28 kg average = 73.4%  that's actually OK, 75  1.6%
Next week, maybe aim for average intensity of 76.6% (75 + 1.6%)
Plan for week of Feb 11: 50 lifts @ 76.3 average intensity  math works out better, and since last month was only 74%, this is OK with me. We get there by doing 15 lifts @ 110 and 35 lifts @ 130.
4 sessions:
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)
For the week, 110 x 16, 130 x 36 = 52 lifts
Lots of gripintensive move of deadlift mats  ended up having to put it all back, but it helped in planning DL area, version 2.
1APU
@ 12" x 1R/L, 2R/L
@ 10" x 2R/L
@ 12" x 2R/L, 1R/L
@ 10" x 1R/L
DL:
narrow sumo: 90 kg (205 lbs) x 7, fingerhook grip, thumbs over the bar
conventional:
110 x 3, 130 x 2, 110 x 5, 130 x 3 for 13 lifts total, and 28 for the week, 1 more than planned 27 but I'm OK with a small increase in volume in this block as well.
Wasn't much variability in intensity from 75% this week.
15 lifts @ 110 kg = 1650 kg
13 lifts @ 130 kg = 1690 kg
3340 kg / 28 lifts = 119.28 kg average = 73.4%  that's actually OK, 75  1.6%
Next week, maybe aim for average intensity of 76.6% (75 + 1.6%)
Plan for week of Feb 11: 50 lifts @ 76.3 average intensity  math works out better, and since last month was only 74%, this is OK with me. We get there by doing 15 lifts @ 110 and 35 lifts @ 130.
4 sessions:
10 (20%) as 110 x (3), 130 x (7)
12 (23%) as 110 x (4), 130 x (8)
14 (26%) as 110 x (4), 130 x (10)
16 (30%) as 110 x (5), 130 x (11)
For the week, 110 x 16, 130 x 36 = 52 lifts
Friday, February 8, 2019
GS, SW, Rings
Today, Friday
Goblet Squat: 32 kg x 5
SW:
24 kg x L x 10
Rest 1:30
24 kg x R x 10
rest 3:00
32 kg x 2h x 15
break and walk
Rings: StC x 1, archer PU x 1 w/ longish hold to right, then to left. Haven't done these PU in a while, felt that.
Later, walk.
Tomorrow, deadlift.
Goblet Squat: 32 kg x 5
SW:
24 kg x L x 10
Rest 1:30
24 kg x R x 10
rest 3:00
32 kg x 2h x 15
break and walk
Rings: StC x 1, archer PU x 1 w/ longish hold to right, then to left. Haven't done these PU in a while, felt that.
Later, walk.
Tomorrow, deadlift.
SW, 1APU
Thursday, Feb 07 2019
Early
SW: 24 kg x 10L, 10R
bw SQ, a few
walk
Rings: StC + partial FL
1APU @ 12" x 1R/L, 2R/L, 3R/L  needed help on last rep, core too tired. Been going straight from right to left side, perhaps for triples I need to stand up between
rest
ladder of 12  too tired and too short on time for rung of 3
Early
SW: 24 kg x 10L, 10R
bw SQ, a few
walk
Rings: StC + partial FL
1APU @ 12" x 1R/L, 2R/L, 3R/L  needed help on last rep, core too tired. Been going straight from right to left side, perhaps for triples I need to stand up between
rest
ladder of 12  too tired and too short on time for rung of 3
Wednesday, February 6, 2019
No DL, Dip/Ring/1APU/1LDL "circuit"
Wednesday, today
SE sprints, also did 2 days ago
Yesterday, 5L/R 1arm, 24 kg swings AM
Today, 5L/R + 4L/R of same
Little "circuit"
Dip Stretch + dip x 2
Rings: StC + partial FL x 1
1APU @ 12" x 1R/L
BB style PU x 1
1arm contralateral DL @ 24 kg x 1L/R
rest
repeat above, then
1APU @ 12" x 2R/L
SE sprints, also did 2 days ago
Yesterday, 5L/R 1arm, 24 kg swings AM
Today, 5L/R + 4L/R of same
Little "circuit"
Dip Stretch + dip x 2
Rings: StC + partial FL x 1
1APU @ 12" x 1R/L
BB style PU x 1
1arm contralateral DL @ 24 kg x 1L/R
rest
repeat above, then
1APU @ 12" x 2R/L
DL, and the plan for the next 4 weeks
Tuesday, 5 Feb
Next 4 weeks, plan is
* Keep NL the same at 180
* Introduce more variability: NL by the week: 27, 50, 40, 63
* Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)
Week 1: 2 days
Today, Tuesday, NL = 15
110 kg x 3
130 kg x 2
110 kg x 4 (NL @110 = 7)
130 kg x 3, 3 (NL @130 = 8)
NB: Taped thumbs for the first time  ah, wonderful!
Was short on time so only DL, in part because there will be only two lifting days this week, so we'll devote more time to 1APU on other days.
Next session: NL = 12
Maybe we'll intentionally couple intensity and volume in two different ways
Week 1 = low volume, low intensity
Week 2 = high volume, high intensity
Week 3 = low volume, high intensity
Week 4 = high volume, low intensity
This suggests, since I've done one more lift @ 130 already, tilting the balance towards 110 on my next lifting day. Maybe even try a set of 5 @ 110, and probably should do 8 lifts @ 110 and 4 @ 130, so something like 110 x 3, 130 x 2, 110 x 5, 130 x 2
Next 4 weeks, plan is
* Keep NL the same at 180
* Introduce more variability: NL by the week: 27, 50, 40, 63
* Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)
Week 1: 2 days
Today, Tuesday, NL = 15
110 kg x 3
130 kg x 2
110 kg x 4 (NL @110 = 7)
130 kg x 3, 3 (NL @130 = 8)
NB: Taped thumbs for the first time  ah, wonderful!
Was short on time so only DL, in part because there will be only two lifting days this week, so we'll devote more time to 1APU on other days.
Next session: NL = 12
Maybe we'll intentionally couple intensity and volume in two different ways
Week 1 = low volume, low intensity
Week 2 = high volume, high intensity
Week 3 = low volume, high intensity
Week 4 = high volume, low intensity
This suggests, since I've done one more lift @ 130 already, tilting the balance towards 110 on my next lifting day. Maybe even try a set of 5 @ 110, and probably should do 8 lifts @ 110 and 4 @ 130, so something like 110 x 3, 130 x 2, 110 x 5, 130 x 2
Saturday, February 2, 2019
1APU, DL, plan summary and next block
Yesterday, Friday,
walk and StC + partial FL on rings
Today, Saturday
walk
1APU @ 12", rf x 4R/L, 3R/L, 2R/L, 1R/L
DL:
200 lbs., narrow sumo x 5, fingerhook grip, and for speed of hips moving forward
265 x 17 singles on the :45, all hook grip, conventional, and controlled negatives although some more controlled than others. E.g., 00:00, 00:45, 01:30, 02:15, then 3:00 and so on, 12:00 was the 17th lift. Not at all out of breath, great to be both easier on my thumbs _and_ get practice setting up my hook grip.
Summary of previous 4 weeks:
1 weight = 74% of 162.5 kg, 120 kg, 265 lbs.
NL and % of 180 total NL:
Week 1: 40 (22%) as M = 10, Tu = 4, We = 6, Th = 12, Sa = 8
Week 2: 55 (31%) as M = 14, Tu = 6, We = 8, Th = 10, Sa = 17
Week 3: 38 (21%) as We = 16, Th = 10, Sa = 12
Week 4: 47 (26%) as We = 18, Th = 12, Sa = 17
Next 4 weeks, plan is
* Keep NL the same at 180
* Introduce more variability: NL by the week: 27, 50, 40, 63
* Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)
walk and StC + partial FL on rings
Today, Saturday
walk
1APU @ 12", rf x 4R/L, 3R/L, 2R/L, 1R/L
DL:
200 lbs., narrow sumo x 5, fingerhook grip, and for speed of hips moving forward
265 x 17 singles on the :45, all hook grip, conventional, and controlled negatives although some more controlled than others. E.g., 00:00, 00:45, 01:30, 02:15, then 3:00 and so on, 12:00 was the 17th lift. Not at all out of breath, great to be both easier on my thumbs _and_ get practice setting up my hook grip.
Summary of previous 4 weeks:
1 weight = 74% of 162.5 kg, 120 kg, 265 lbs.
NL and % of 180 total NL:
Week 1: 40 (22%) as M = 10, Tu = 4, We = 6, Th = 12, Sa = 8
Week 2: 55 (31%) as M = 14, Tu = 6, We = 8, Th = 10, Sa = 17
Week 3: 38 (21%) as We = 16, Th = 10, Sa = 12
Week 4: 47 (26%) as We = 18, Th = 12, Sa = 17
Next 4 weeks, plan is
* Keep NL the same at 180
* Introduce more variability: NL by the week: 27, 50, 40, 63
* Split reps, half at 110 kg (242 lb) and half at 130 kg (285 lb)
Thursday, January 31, 2019
1APU, MP, DL
Today, Thursday, lifting day #2 this week:
1APU @ 12" x 3R/L  triples are getting easier
MP: 20 kg x 5L/R  just to see where I was and for something different. This is good, seems like 1APU helps keep mil press
DL:
200 lbs (90 kg) (55%) x narrow sumo, finger hook grip x 5 paused tng
265 conventional, hook x 4 x (2, 1) = 12 reps in 8:00, 17 reps left for Saturday
1APU @ 12" x 3R/L  triples are getting easier
MP: 20 kg x 5L/R  just to see where I was and for something different. This is good, seems like 1APU helps keep mil press
DL:
200 lbs (90 kg) (55%) x narrow sumo, finger hook grip x 5 paused tng
265 conventional, hook x 4 x (2, 1) = 12 reps in 8:00, 17 reps left for Saturday
Wednesday, January 30, 2019
Rings, 1APU + PU, DL
Off Sunday
Off Monday  colonoscopy
Off Tuesday but long walk
Today, Wednesday
Walk w/ sprints
break
Rings: StC + partial FL x 1
break
1APU @ 12", rf, superset w/ widegrip, bbstyle pullups, all just a single of each
1, 1, 1
1APU @ 12", rf, no pullup
1, 3
DL:
180 x 7 narrow sumo, fingerhook grip, some reset at bottom, some paused tng
265 x (3 x 123) = 18 reps in 10:20  excellent, hook, paused tng, conventional, all as per usual of late.
Goal is 47 for the week, so 29 more to go in 2 more sessions
Off Monday  colonoscopy
Off Tuesday but long walk
Today, Wednesday
Walk w/ sprints
break
Rings: StC + partial FL x 1
break
1APU @ 12", rf, superset w/ widegrip, bbstyle pullups, all just a single of each
1, 1, 1
1APU @ 12", rf, no pullup
1, 3
DL:
180 x 7 narrow sumo, fingerhook grip, some reset at bottom, some paused tng
265 x (3 x 123) = 18 reps in 10:20  excellent, hook, paused tng, conventional, all as per usual of late.
Goal is 47 for the week, so 29 more to go in 2 more sessions
1APU, 1LDL, DL
Some 32 kg 2h swings to warmup while teaching, plus a few getups
1L DL @ 16 kg, superset 1APU @ 12"
DL always x 1, 1APU x 2, 1, 1, 2  some with only 1 foot. Shortish rests because short on time, feels like a nearmax day at these
DL:
265, hook, paused tng x 2, 3, 4, 3
Week #1 = 18%  5 days
Week #2 = 32%  5 days
Week: #3 = 22%  3 days
Wed = 16, Thu = 10, Sat = 12, total 38
Week #4 planned 28%, 47 reps in 4 days
1L DL @ 16 kg, superset 1APU @ 12"
DL always x 1, 1APU x 2, 1, 1, 2  some with only 1 foot. Shortish rests because short on time, feels like a nearmax day at these
DL:
265, hook, paused tng x 2, 3, 4, 3
Week #1 = 18%  5 days
Week #2 = 32%  5 days
Week: #3 = 22%  3 days
Wed = 16, Thu = 10, Sat = 12, total 38
Week #4 planned 28%, 47 reps in 4 days
Saturday, January 26, 2019
1APU, DL
Today, Thursday
no walking  pouring rain
1APU @ 12" x 3R/L
DL:
180 x 5, narrow sumo, fingerhook grip
265 x 4, 3, 3  hook, paused tng
no walking  pouring rain
1APU @ 12" x 3R/L
DL:
180 x 5, narrow sumo, fingerhook grip
265 x 4, 3, 3  hook, paused tng
Wednesday, January 23, 2019
1APU, DL
Monday, in PA.
Tuesday, off because busy, tired, and sore. So no DL since Saturday
Today, Wednesday  goal is 37 or 38 DLs for the week. Maybe 10, 12, and 15/16 over 3 lifting days
Dip Stretch
1APU @ 12" x 1R/L, 2R/L, 3R/L
DL:
180 lbs., narrow sumo, double overhand in hooks of fingers x 3
265 lbs., conventional, hook grip, paused tng when > 1 rep
2, 1, 5 (hook grip improving, key is "make space" in right thumb/palm joint), 2, 3, 3 = total 16 reps in 16 minutes
Tuesday, off because busy, tired, and sore. So no DL since Saturday
Today, Wednesday  goal is 37 or 38 DLs for the week. Maybe 10, 12, and 15/16 over 3 lifting days
Dip Stretch
1APU @ 12" x 1R/L, 2R/L, 3R/L
DL:
180 lbs., narrow sumo, double overhand in hooks of fingers x 3
265 lbs., conventional, hook grip, paused tng when > 1 rep
2, 1, 5 (hook grip improving, key is "make space" in right thumb/palm joint), 2, 3, 3 = total 16 reps in 16 minutes
1APU, DL
Yesterday, Friday, no lifting  a good bit of driving
Today, Saturday
1APU @ 12"  best day so far, on the 1:30, 1R/L, total of 7 each way (0, 1:30, 3, 4:30, 6, 7:30, 9). Form feels like it's improving, other foot bearing less weight, better overall tightness.
DL: 265, no warmup because going for volume today, hook
singles on the :60 for 17 sets (from 00:00 to 16:00), felt awesome, got better as they went, was aiming for 14 sets minimum but considering going up to 20, however set #17 felt great but like I was just starting to get tired, and I have no need to push this further than I did:
Mon  14 reps (10)
Tue  6 reps (4)
Wed  8 reps (6)
Thu  10 reps (12)
Sat  17 reps (8)  total for the week is 55 reps, up from 30 reps last week. Last week's are in parenthesis. Awesome improvement, definitely time to back off.
55 reps is 32% of 170, 30 reps is 18% of 170. Could do 28% and 22% for NL for 4 weeks of 170  would make a nice cycle to go 18, 32, 28, 22, and then maybe a test.
Today, Saturday
1APU @ 12"  best day so far, on the 1:30, 1R/L, total of 7 each way (0, 1:30, 3, 4:30, 6, 7:30, 9). Form feels like it's improving, other foot bearing less weight, better overall tightness.
DL: 265, no warmup because going for volume today, hook
singles on the :60 for 17 sets (from 00:00 to 16:00), felt awesome, got better as they went, was aiming for 14 sets minimum but considering going up to 20, however set #17 felt great but like I was just starting to get tired, and I have no need to push this further than I did:
Mon  14 reps (10)
Tue  6 reps (4)
Wed  8 reps (6)
Thu  10 reps (12)
Sat  17 reps (8)  total for the week is 55 reps, up from 30 reps last week. Last week's are in parenthesis. Awesome improvement, definitely time to back off.
55 reps is 32% of 170, 30 reps is 18% of 170. Could do 28% and 22% for NL for 4 weeks of 170  would make a nice cycle to go 18, 32, 28, 22, and then maybe a test.
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About Me
 Steve Freides
 I teach private music lessons in our home for most of my living. I am a church music director and organist, and a synagogue choir director. I hold a DMA (Doctor of Musical Arts) degree and have taught at NYC's Mannes College of Music and Bergen (NJ) Community College. For https://StrongFirst.com, I am Forum Administrator, Director of Community Engagement, and a Senior Instructor. I hold multiple state, national, and world records as a powerlifter specializing in the deadlift, including having set the NJ record in the USAPL for Raw Division, Men 60 to 64 years of age, 66 kg (146 lb.) weight class.