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 t-spine 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 recover-from-able. 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-

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

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 pain-free 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 2-3, 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

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 - 4-5 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, narrow-ish 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 two-days-in-a-row-going 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 bw-only 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.

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 2-hand 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 bw-only 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-

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.

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 bw-only 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 t-spine 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

1-arm 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 1-arm x many w/o putting bell down, just looking for good form, maybe 30 in total

Dip stretch

Rings:

StC + partial FL x 1

1-arm 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 2-1/4" 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

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.

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.

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 bw-only 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: bw-only 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.

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.

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 bw-only 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

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

Sunday, April 14, 2019

Ruck

1.2 mile walk, today with 65 lb, up from 45 yesterday.

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

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

Wednesday, April 10, 2019

Short walk, DL, Variety

Short ruck, about 35-40 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 1-2-3 with 130 kg, thinking about how to structure.

For today, 4-3-2-1 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

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.

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

Thursday, April 4, 2019

Variety - walk, rings

Today, Wednesday

Walk 3 miles

Rings:

StC + angled FL

Archer PU, alternating singles, l-sit, 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

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)

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

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

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.

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 forward-backwards, which as I near the touch-and-go on the floor, challenged my t-spine and shoulder range of motion.  A good exercise for me to repeat after today

PU: L-Sit, 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

125 x 3 - fingerhook-ish, good but left knee felt a little funny

135 x 3 - fingerhook-ish, 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

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


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 21-22 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

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.


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

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

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.


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.


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 1-leg 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

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

1-2-3-4-5 - 1L, 1R, 2L, 2R, etc. with a ~5-second 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.

1APU

Today, Thursday

walk

1APU: 3R/L @ 12", 2R/L @ 10", 1R/L @ 8"


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

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

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 1-arm 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

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

Thursday, February 14, 2019

1APU, DL, Rings

Today, Thursday

WM: 1 truly awful 10 kg on each side

1APU @ 10": 4 singles on 1-2 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-

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)

Monday, February 11, 2019

SQ, SW, Rings, 1APU, 1LDL, DL

Yesterday, Sunday, just walk and stretch a little

Today, Monday:

SQ: a high-bar 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 grip-intensive 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/ long-ish 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 1-2 - 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 1-arm, 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
1-arm 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

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)



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

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/ wide-grip, bb-style 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 1-2-3) = 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.  Short-ish rests because short on time, feels like a near-max 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

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




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.

Saturday, January 19, 2019

1APU, DL

walk

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

DL:

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

DL

Very tired from evening rehearsal last night and staying up late

Dip stretch x 1

DL:

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

1APU, DL

Today, Tuesday

walk

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

Rings:

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

!APU, DL

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
1-2-3 - 12 total, up from 10 last Monday

Saturday, January 12, 2019

1APU, DL

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

1APU, DL

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

1APU, DL

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

1APU, DL

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

1APU, DL

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

Sprints

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