Saturday, January 19, 2019



1APU @ 12" x 1, 1, 1 rf


Narrow Sumo, 180 x 1, 2, 1 hook grip

Conventional: 265 hook paused tng x 1-2-3-4 - barely holding onto thumb on right side

Wednesday, January 16, 2019


Very tired from evening rehearsal last night and staying up late

Dip stretch x 1


178 x 1, 1, 1 narrow sumo (after working w/ Bob on these yesterday).  This weight is 49.7% 1RM so I guess it counts.

Had planned to do less volume this week, but volume is feeling good so going up 20% instead of down 20%

Last week Monday, total 10 reps, this week total 12 reps
Last week Tuesday, total 4 reps, this week total 6 reps
Last week Wednesday, total 6 reps as 1-2-3, this week total 8 reps as 1-2-3-2, and also warmups

265, hook grip, paused tng x 1-2-3-2

NB: must remember to squeeze right thumb itself tightly against the bar, then grip over top w/ 2 fingers.  For whatever reason, right thumb wants to be passive and then it starts coming loose.

Tuesday, January 15, 2019


Today, Tuesday


1APU @ 12", rf, x 1, 1, 1
bb-style PU x 1 - was already getting height, now pulling in closer - interesting
1APU @ 12", rf x 1, 1, 1

PU: bar x bw x 1, 1, x bw + 30 lb. dumbbell x 1


DL: 265, hook, paused tng x 3, 1, 2 = 6


Off Saturday and Sunday, exhausted by Sunday afternoon, took a 3-hour nap

Today, Monday

walk w/ SE sprints

1APU @ 12", rf, x 1L/R, 2L/R

DL: 265, hook, conventional, paused tng
1-2-3 - 12 total, up from 10 last Monday

Saturday, January 12, 2019


Two days here:

Yesterday, Friday, had to perform in the evening, so did a StC on the rings w/ an angled FL and a single 1APU @ 12" each side, and walked a lot

Today, Saturday, lifting after 5 PM.

1APU @ 12", rf, x 1 superset 1 bb style pullup, hold at top
rest 5-10 min
repeat above

DL: 265, hook (dealing with a bit of a bruise, right palm near pinkie callus), paused tng

2, 2, 2, 2 - still playing with keeping the bar pulled in - still not my natural groove, which is straight up, but I can't dispute the fact that the lift feels _lighter_ when I keep the bar pulled in to my shins.

For the week, 5 deadlift days (Mo-Tu-We-Th-Sa) with volume of 10-4-6-12-8 lifts.  Monday was 3, 3, 2, 2, Tu was 1, 3, Wed was a single ladder 1-2-3, Thu was 2 ladders of the same, and Saturday was 4 doubles.

A nice first week of DL 5 days out of 7, 50 lifts at 75%.

Thinking about aiming for 40 next week (2 extra rehearsals), 32 the following week (1 rehearsal and 1 performance), and perhaps 58 the week after, which would be percentages of 180 lifts as 28, 22, 18, and 32.  Not sure how I will break down each week yet because I like averaging 10 lifts per lifting day but I also like lifting 5 days per week.

Thursday, January 10, 2019


Today, Thursday

Dip Stretch

1APU @ 12" - 2R/L - nice to get 2 each side (not as alternating singles)

DL: 265, hook grip, paused tng

00:00 - 1 rep
rest 1 min
01:15 - 2 reps
rest 2 min
03:30 - 3 reps

rest 5 min (until 8:45 elapsed time)

08:45 - 1 rep
rest 1 min
10:00 - 2 reps
rest 2 min
12:15 - 3 reps

repeat, 12 reps total, great, easy way to hit a best rep count w/ this weight this training block.  Grip on right was slipping a bit - fingers weren't holding onto thumb well, so reset it before last rep of the day

Wednesday, January 9, 2019


Today, Wednesday

NB: Interrupted sleep the last couple of nights in a row, feeling tired today

1APU @ 12" x 1R/L

walk/run - SE-style sprints, decided to go back to longer, and did 30-, 30-, 40-, 20-step.  40 just because it felt fantastic.

1APU @ 12" x 1R/L superset 1 wide-grip, bb-style PU
1APU @ 12" x 1R/L - trying to keep glutes firing

DL: hook grip, 265 x 1, 2, 3

Tuesday, January 8, 2019


Today, Tuesday

Busy day, no walk early but will walk into town later.  Also walked twice yesterday

1APU @ 12".  Going rf now, starting to figure out what to do w/ right shoulder.  3 singles each way today, enough, could do more but need to, per PlanStrong, vary the daily total

DL: 265, hook, paused tng x 1, 3

Monday, January 7, 2019


No lifting Saturday or Sunday (sprints on Saturday)

Today, Monday

1APU, superset w/ wide grip pullup, about 5 or 6 each way.  Started lf, switched to rf as I try to sort out what's going on with my right shoulder.  Did one more rep right than left, but didn't even go down to the box on the last few on the right side - just looking for good form.

DL: hook grip, 265, conventional, very light tng x 3, 3, 2, 2, each set on the 2:30.  Felt good, and 10 total is the most I've done in a single hook grip session.  For this week, I think we keep looking for volume at this weight, and then maybe next week or the week after, we start increasing the weight.

Saturday, January 5, 2019


Today, Saturday

Walk about 3 miles, and towards the end, do a bunch of 20-step sprints, probably 6 in total.  Felt fantastic.

Friday, January 4, 2019

1APU, Dip, Rings, DL

Today, Friday

walk w/ some jogging - balls of feet landing, 80 steps, walk, 100 steps

1APU @ 12" x 1L/R

Dip x 3

1APU @ 12" x L/R

Rings: StC + angled FL x 1

DL: 265 (120 kg), conventional, hook grip, light/paused tng

2, 2, 1 - feeling some odd things in my left knee yesterday and today.  No pain, just some odd tracking., 3 - last set, pushed down more on inside ball of left foot and screwed feet to the outside, maybe a slightly wider stance, and maybe a slightly straighter-ahead left foot - all better.  8 reps, just like yesterday, but in 4 sets instead of 7.

Thursday, January 3, 2019

1APU, Dip, DL, Rings

Yesterday, Wednesday:

1APU @ 12", GTG, 2 w/ Rings StC in between.

DL: 6 singles plus a double in 5:00, posted video

Today, Thursday:

1:15 bar hang w/ 12 kg bell on belt.

1APU - GTG, 4 singles @ 12", feedback to help get butt at proper angle

Dip: bw x 3

DL: 265 x 3 tng hook conventional - first triple at this weight, I think