Thursday, February 27, 2020

SW

Today, Thursday, sort of early (9:30 am)

SW: 24 kg

00:00 10L + 10R
02:00 20L
04:00 20R - a great way to spend 5 minutes

Wednesday, February 26, 2020

MP, DL

20 kg: halo and GS, a few

MP: 20 kg, same reps as last time, took :30 out of each ladder and another :30 out between ladders

00:00 2R/L
01:30 3R/L
03:30 5R/L (was 4:00 last time)

repeat starting on 09:00 (was 10:00 last time)

repeat starting on 18:00 but only 1st set, so total 22 reps/side instead of 30/side, we'll call this medium day

DL:
120 kg x 5 r/u, fingerhooks

rest until 5:00

repeat other grip

Tuesday, February 25, 2020

FSQ, SW

Today, Tuesday

16 kg: Halo + GS w/ curl - x 1, 2

FSQ: 2 x 24 kg x 3

Repeat both the above

SW: - all untimed, with full, untimed recovery

44 kg x 10 2h
32 kg x 10 L
32 kg x 10 R
32 kg x 10 L - extra set on weaker side

MP, SW

Yesterday, Sunday, the usual big musical day, and a late afternoon walk

Today, Monday

12 kg: bent arm bar, 5L, 5R. Bent leg at 90 degrees and hooked on a kettlebell

MP: 20 kg, rf
00:00 - 2
01:30 - 3
04:00 - 5

repeat starting on 10:00

repeat starting on 20:00 - last 5's a little slow but definitely better than 3 days ago, and up to 30 reps each side

SW:

Rest a few, then - decided if I'm working on conditioning, I need lighter weights and the volume control turned down from 10 - I prefer 10, but I think I may have gotten 8 this time, will aim for 7 next time.

00:00 - 32 kg x 2h x 10
02:00 - 32 kg x 2h x 10
04:00 - 24 kg x L x 10
06:00 - 24 kg x R x 10

Repeat, so

08:00 - 32 kg x 2h x 10
10:00 - 32 kg x 2h x 10
12:00 - 24 kg x L x 10
14:00 - 24 kg x R x 10





Saturday, February 22, 2020

Halo+GS, MP, DL

Today, Friday

16 kg warmup - 1 halo + 1 GSQ, 2+2, 3+3

MP: 20 kg x (2-3-5) x 2, rf (that's new) = 20 reps per side, roughly equal to (1-2-3) x 3 = 18 reps or (1-2-3) x 4 = 24 reps

DL:
6 singles on the minute
overhand grip as normal for the first 3, then more fingerhooks
120 kg for the first 5 then 130 kg for the last one, still fingerhook grip

Wednesday, February 19, 2020

Overhead walk/hold

Yesterday, Tuesday, walk more, drive a bunch

Today, Wednesday:

walk

On the 2:00, overhead walk/hold w/ 12 kg, rf, for 1:00, :45, and :30

00:00 - walk/hold 1:00 r
02:00 - l
04:00 - same but :45
06:00 - same l
08:00 - same but :30
10:00 - same but l

focus on keeping abs tight not hips forward and leaning back

my overhead mobility is pretty crappy, so doing this in good posture means working against my own inflexibility, so it's not easy, and is especially good ab exercise

Monday, February 17, 2020

Recovery

Today, Monday, on a short vacation with my wife:

walk a few miles.

jog on the bridge for perhaps 2-3 minutes.

a few bw-only windmills

later

10 kg overhead walk, rf - OMG, this is a missing practice that I must do more regularly.

Sunday, February 16, 2020

SW

At 8 am (early for me)

00:00 - 44 kg x 2h x 6
01:00 - 44 kg x 2h x 6
02:00 - 32 kg x L x 6
03:00 - 32 kg x R x 6

06:00 - 44 kg x 2h x 6
07:30 - 44 kg x 2h x 6

Saturday, February 15, 2020

C&P/MP

Today, Saturday

After a 5:30 to 7:30 pm nap yesterday, slept great last night, first time in a while - lots of thing have been disturbing sleep, including the kids, the cat, and my wife being sick.

Early, long shower today - more recovery. Plus two naps

Late in the day:

C&P: 22 kg, ladder 1-2, lf
MP: 22 kg, 2, lf - slight pinch of herniated disc on right side press

MP: 22 kg, 3, lf - focused on slight t-spine rotation to the right between arms and during right side press - voilà, much better, no disc squeeze - excellent

Friday, February 14, 2020

Walk

Today, Friday:

long walk - phone says I walked 4.3 miles today

long, late afternoon nap

Thursday, February 13, 2020

SW, GU, C&P

Today, Thursday

SW:

00:00 2h x 5
01:00 2h x 5
02:00 L x 5
03:00 R x 5

Repeat at 05:00 and 10:00

HR - avg = 120, max = 139, less intense than snatches for me, even when snatches are 16 kg

long break

bw windmills, toe touch

Dip stretch - 3

GU: 16 kg, lots to elbow, 1 full each side

short break

C&P: 18 kg x 1-2-3-4 ladder, lf - rack position better than last time but right shoulder a little sore also afterwards, however left shoulder was sore yesterday, so maybe just some loosening up happening and things are moving around.

Wednesday, February 12, 2020

GU, C&P, DL

Today, Wednesday

GU: 16 kg to elbow, rf, x 2 each side

C&P: 22 kg x 5L, 4 + 1 R - right side rack needs to change

walk

DL: 120 kg x 3 r/u, x 3 l/u

Tuesday, February 11, 2020

SW/SN

Yesterday, Monday, just a few getups, plus dip stretch and a StC on the rings

Today, Tuesday

walk

00:00 - SW 32 kg x 6L/R
01:30 - SN 18 kg x 10L/R

Repeat on 05:00 and 10:00, total 36 swings and 60 snatches

Friday, February 7, 2020

BAB (bent armbar), GU

Yesterday, Thursday:

walk

00:00 - 10+10 24 kg swings
01:30 - 10+10 24 kg snatches

05:00 - repeat twice more, total 60 swings and 60 snatches


Today, Friday

walk

pack/unpack shoulders drill on rings - been doing this lately more, also on bar. Helps line up things in right shoulder.

16 kg: bent arm bar by a few each side - haven't done these in forever

GU: 16 kg, tried left up first, 2 alternating singles each side plus a few extra to elbow w/ right up.

Dress rehearsal last night, concert tonight, so a fairly easy day today

Wednesday, February 5, 2020

GU, SW, DL

Today, Wednesday

walk

GU: 16 kg x 1 each way, then extra to elbow 2, 3, or 4 at a time, more on problematic r-u/l-d side

SW: 32 kg x 5L, 5R

DL:

120 kg x 5 r/u, x 5 l/u - good result, paused tng, out of breath after each set, but we moved 1200 kg and that's good.

Tuesday, February 4, 2020

SN

Today, Tuesday

walk

SN: 14 kg x 20R, 20L, 15R, 15L = 70 in about 3:40, aiming for easy

GU, SW, DL

Haven't been logging this week's lifting. Didn't do much, just assorted getups and ...

Tuesday -

SW
44 kg x 2h x 5
32 kg x 1h x 5L, 5R

Yesterday

3 mi walk

SN
16 kg x 10R+10L in about :50, on the 03:00, 3 sets


Today

GU: 18 kg x 2 alternating singles, rf

SW:
44 kg x 2h x 6, 7
32 kg x 6L, 6R

DL:
120 kg x 1 r/u, x 2 r/u, x 3 l/u
130 kg x 1 r/u, x 2 r/u, x 3 l/u - very good. 130 kg is 80% of 1RM, probably more like 85% or more of what I could do today

NB: working on not rolling forward as I start my pull. Still setting up further back, then moving a little forward and stopping, then pulling.

Monday, February 3, 2020

GU

Today, Monday

walk

GU: after a few failed attempts with 18 kg, did

12 kg x 2
14 kg x 1
16 kg x 1 w/ short walk at overhead position

Saturday, February 1, 2020

BP

Today, Saturday

very short walk

taught for 3-1/2 hours

late afternoon:

BP: 145 x 3, 3 - excellent

Friday, January 31, 2020

GU, SN

Today, Friday

short walk

GU: difficult 1 each side w/ 18 kg

SN: 14 kg, 10R+10L continuous in 3:00 for 60 reps. Still better on left side than right.

Friday, January 24, 2020

GU, DL

Today, Friday

GU: 16 kg x 3 alternating singles

later

GU: 16 kg x 1 alternating single

DL:

120 kg x 2 l/u

130 kg x 2 r/u - least favored grip, hips moved to the left around sticking point, not good

130 kg x 2 l/u - good. This is 80% 1RM

Thursday, January 23, 2020

GU, SN

Today, Thursday:

Helping my son and his friend train, demoed a few getups, did a single BP w/ 155 lbs, also some 2-kb FSQ and some GS.

Break

GU: 16 kg, 1 each side rf but started to 4 reps to elbow each side, took 4th rep the rest of the way. Lockout R feeling more complete and less outside of my comfortable ROM.

GU: bw to elbow or hand for practice digging the down elbow into the ground hard.

SN: 20 kg, on the 1:15, 4 sets of 5 L, 4 sets of 5 R, repeat, and at 20:00, a single set R to finish, total 85 reps. HR avg 140, max 155

working on getting right shoulder to come forward on backswing and then go back into place for finish - made some progress on this. Still feel like I have a good lockout on left side but knees don't want to lock fully on right.

walk

Wednesday, January 22, 2020

GU, DL

Today, Wednesday

Play w/ headstand and handstand

GU: 16 kg x 1 each way, rf - long time w/ non-bearing leg lifting and held in air

DL:

110 kg x 5 paused tng, r/u

125 kg x 4 paused tng, l/u

Tuesday, January 21, 2020

GU, SN

Saturday - just a walk

Sunday - 1 getup each side plus a few 1LDL w/ a kettlebell, long drive

Monday - a few 1L DL, bw only, long drive, plus a few DL @ 110 kg at home.

Today, Tuesday

GU: 16 kg x 3 alternating singles, rf

SN: 20 kg x 5R x 4 sets on the 1:15, 5L on the 1:15. Could have done more

Friday, January 17, 2020

GU, 1LDL

Today, Friday, busy but

GU: 16 kg, 1 each side rf before teaching

much later

GU: 16 kg, 1 each side, rf

1LDL: 16 kg, 1 each side, rf

GU: 16 kg, 3 or 4 to elbow, rf

1LDL: 16 kg, 1 each side, rf

Tuesday, January 14, 2020

A few days of stuff

Saturday:

longer walk than usual, maybe 3 miles

SN: 20 kg, rf, 5's on 0:00 and 0:45, then left on 02:00 and 02:45, etc, total 80 reps


Off Sunday

Monday, yesterday, walk, then long drive, then walk again, then 1 GU each side + 1 extra right


Today, Tuesday

GU: 16 kg x 1R, 1L, a few hours later, repeat. Weak and wobbly today.

Thursday, January 9, 2020

Various stuff - rings, cossacks, dip stretch - then SN

Start earlier than usual, about 9:30 am

Dip stretch x 2 w/ one dip between

Cossacks, bw windmills

headstand and legs down and up a couple of times

Rings: StC + partial FL

walk

SN: 20 kg, tried an interesting time variation, inspired by Q&D:

00:00 - 5r
00:45 - 5l

repeat on 02:00 and 04:00

then switched hands

06:00 - 5l
06:45 - 5r

repeat on 08:00 and 10:00

on 12:00, back to rf, total of 70 reps, up from 60 two days ago, and felt easier as well

Wednesday, January 8, 2020

GU, Stretch, Rings

Yesterday, Tuesday:

walk with a little jog at the end

SN: 20 kg x 5's OTM, rf, total 60 reps, improving form


Today:

short walk again with a little jog

GU: 14 kg x 4 alternating singles on short rest, a best session so far, rf as usual

break

Dip Stretch + 3 dips

Rings: StC + partial FL

Monday, January 6, 2020

Stretch, GU, DL

Yesterday, Sunday, 1 GU each side and busy performing day

Today, Monday:

Dip Stretch + 1 Dip

StC + FL on rings

GU: 14 kg x 3 alternating singles, rf, w/ press from elbow and hand on way up. 1st two pretty close together, big break after that. Thought about more but decided no because I'd like to still do other things today, both lifting and practicing.

MP: 24 kg x 1 - just to see what it felt like, and it felt OK.

DL:

120 kg x 3 paused tng, r/u
120 kg x 3 paused tng, l/u

Friday, January 3, 2020

GU, GU, SN

Tuesday and Wednesday - vacation, walking but no lifting

Yesterday, Thursday:

GU: 14 kg x 2, some floor press and some bridge press before each rep

Today, Friday:

GU: 14 kg x 2, floor press x 2, bridge press x 2, press from elbow x 1, press from hand x 1 for every rep, those just on the way up

I think I'm getting some pressing practice and may keep to not doing a ton of C&P/MP if I can get it in this way. We'll try some ROP heavy days to see where I'm at sometime soon.


SN: New format to try today: 20 kg x 5 on the minute. Was short on time, did 6 sets, starting with right. Form was better each set. I'm finding it hard to schedule the time for the kind of volume of snatches I want to get in, have to rethink how this works.