## Tuesday, August 11, 2020

### August 11, 2020: DL(C1, W6)

walk
DL - all l/u (favored grip)
125 x 1, 1
135 x 1
150 x 1
Thought about more, but decided to save it for the upcoming meet.
Expect to do some light DL's on Thursday.

## Monday, August 10, 2020

### August 10, 2020

Just some walking over the weekend
Today, Monday,
walk, finish w/ Buteyko walk
WM: everything rf
WM: 12 kg x 1
MP: 12 kg x 1
WM: 12 kg x 1
12 kg: 2 MP, WM on 2nd
WM: 12 kg x 1, right only, big focus on right shoulder/arm/hand alignment, lots of little pops and cracks but no pain.

## Friday, August 7, 2020

### August 7, 2020: DL (C1, W5, D2)

Today, Friday:
DL:
125 x 3, conventional r/u
140 x 3, conventional, l/u
152.5 x 1, conventional, r/u, short rest, conventional, l/u - second rep weaker
150 as above but reversed grips - second rep also weaker

## Thursday, August 6, 2020

### August 6, 2020: Variety

Cossack sequence + 1 x 12kg WM
2 more WM each side
1 more WM right (worse) side only
Overhead hold, rf - both sides shake because they're not used to the ROM.
walk

## Wednesday, August 5, 2020

### August 5, 2020: DL (C1, W5, D1)

Week 3, Day 1 was NL = 21
125 x 4
125 x 1
130 x 3
140 x 2
125 x 3
130 x 2
140 x 2
130 x 2
140 x 2
We did:
125 x 5, narrow sumo, r/u
135 x 3, narrow sumo, l/u
145 x 1, conventional, l/u
157.5 x 1, conventional, l/u
145 x 2, conventional, l/u
135 x 2, conventional, l/u

## Tuesday, August 4, 2020

### August 3, 2020: Variety

Travelling. Walk 2.5 miles in the AM, another couple in the afternoon, some stretching, some driving

## Sunday, August 2, 2020

### August 2, 2020: Variety

Today, Sunday:
Trying to practice instruments before exercise, so did a bunch of that after playing at church
Dip Stretch
BW WM and toe touches
Rings: Some PU, some bar hangs w/ one hand + 1 finger, StC + FL
SN:
18 kg OTM for 10 sets of 5, lf, as explosively as possible w/ a solid lockout

## Saturday, August 1, 2020

### August 1, 2020: DL (C1, W4, D2)

DL:
125 x 3, narrow sumo, r/u
135 x 2, narrow sumo, l/u
145 x 1, conventional, l/u
155 x 1, conventional, l/u
165 x fail, fail, both conventional, l/u
Form not good on 165. First try, spent too much time bent over at the bar, huffing and puffing, before I pulled. Second try, I could feel my sacrum move as I lost the lift, but interestingly, I believe what I felt was my sacrum moving from a less good to a better place - if I'm going to make these heavy lifts, I have to get my spine setup properly before the bar leaves the ground. In both cases, the bar left the ground and then stalled. When I position my spine properly, my hips are also further back and, overall, I'm just tighter.

## Thursday, July 30, 2020

### July 30, 2020: Variety

walk
WM, all rf as usual
8 kg x 1, 1
10 kg x 1
12 kg x 1, 1
For last rep, tried to apply FS principle and rotate t-spine at every joint - seemed to help, not a ton, but not nothin', either.

## Wednesday, July 29, 2020

### July 29, 2020: DL (C1, W4, D1)

walk w/ a few bw windmills
DL:
125 x 4, narrow sumo, l/u
130 x 3, narrow sumo, r/u
140 x 3, conventional, l/u
125 x 3, narrow sumo, r/u
130 x 2, narrow sumo, l/u
140 x 2, conventional, r/u
later
WM singles:
6 kg
8 kg x 1, 1, 1
10 kg x 1

### July 28, 2020: Variety

walk early - hot outside
cossack sequence inc. 8 kg WM x 1, later another 1, 1 - after doing 8 the other day, 3 was good for this weight. Right shoulde mechanics still far from perfect but continuing to improve.

## Monday, July 27, 2020

### July 27, 2020: Variety

Yesterday, Sunday, lots of driving and standing in the heat
Today, Monday:
walk
Cossack seq + 8 kg WM x 1, then another WM x 1, always rf now
later
WM: 8kg x 1, 1, 2 - total 6 reps each side @ 8 kg, a recent PR as we rehab right shoulder (and, for that matter, hip). Very good.

## Saturday, July 25, 2020

### July 25, 2020: DL (C1, W3, D3)

Yesterday, Friday, early morning walk for 50 minutes and not much else - busy work day

Today, Saturday: cossack seq w/ 6 kg WM x 3, then additional 3, 2, 2 WM, total 10, progress. DL: 125 x 3, narrow sumo, double overhand 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u 150 x 1, conventional, l/u 140 x 2, conventional, l/u 130 x 2, conventional, r/u

Today, Saturday: cossack seq w/ 6 kg WM x 3, then additional 3, 2, 2 WM, total 10, progress. DL: 125 x 3, narrow sumo, double overhand 130 x 2, narrow sumo, r/u 140 x 2, conventional, l/u 150 x 1, conventional, l/u 140 x 2, conventional, l/u 130 x 2, conventional, r/u

## Thursday, July 23, 2020

### July 23, 2020: DL (C1, W3, D2)

walk
stretch - cossack seq w/ WM x 2 @ 6kg
Rings:
1 slow, false grip PU, focus on elbows back and down at the top
FL from bottom x 1 - not great, need to practice these more
StC + FL, FL not as low as I can go but straighter, and for longer
DL:
125 x 4, narrow sumo, l/u
(was 5 but did 1 extra yesterday)
130 x 3, narrow sumo, r/u
140 x 3, conventional, l/u
130 x 2, narrow sumo, r/u
140 x 2, conventional, l/u

## Wednesday, July 22, 2020

### July 22, 2020: Variety

Buteyko breathing walk

long break

cossack seq + WM x 3, then WM x 3, then WM x 2, all w/ 6 kg

long break

Q+D style 18 kg SN

00:00 5L

00:45 5R

01:30 5L

02:15 5R

05:00 5L

05:45 5R

06:30 5L

07:15 5R

10:00 5L

10:45 5R

11:30 5L

12:15 5R - total 60 reps

long break

cossack seq + WM x 3, then WM x 3, then WM x 2, all w/ 6 kg

long break

Q+D style 18 kg SN

00:00 5L

00:45 5R

01:30 5L

02:15 5R

05:00 5L

05:45 5R

06:30 5L

07:15 5R

10:00 5L

10:45 5R

11:30 5L

12:15 5R - total 60 reps

## Tuesday, July 21, 2020

### July 21, 2020: DL (C1, W3, D1)

Sunday, a few Q+D style swings and snatches

drive

Monday

walk, jog about a mile, actually - slow but kept it going. Very hot outside.

drive more

Today, Tuesday

left shoulder feeling tight, must be something to do w/ driving

mow the lawn

cut down a tree in the front yard

left shoulder even tighter

cossack seq + WM, then 2 more WM, all WM @6 kg. Shoulder popped/click on left side, still sore but better

left shoulder still tight, some windmills helped. Feels like after-effect of pneumonia shot a week ago

DL: NL was supposed to be 20 but added a mistaken rep. Changed next session to be 1 fewer reps @125

125 x 4, narrow sumo, r/u - in shorts, shins not happy, switch to soccer socks and DL slippers

125 x 1, conventional, r/u - screwed up, was supposed to be 130, no break, add 2.5's, and go

130 x 3, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 2, conventional, l/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

drive

Monday

walk, jog about a mile, actually - slow but kept it going. Very hot outside.

drive more

Today, Tuesday

left shoulder feeling tight, must be something to do w/ driving

mow the lawn

cut down a tree in the front yard

left shoulder even tighter

cossack seq + WM, then 2 more WM, all WM @6 kg. Shoulder popped/click on left side, still sore but better

left shoulder still tight, some windmills helped. Feels like after-effect of pneumonia shot a week ago

DL: NL was supposed to be 20 but added a mistaken rep. Changed next session to be 1 fewer reps @125

125 x 4, narrow sumo, r/u - in shorts, shins not happy, switch to soccer socks and DL slippers

125 x 1, conventional, r/u - screwed up, was supposed to be 130, no break, add 2.5's, and go

130 x 3, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 2, conventional, l/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

## Saturday, July 18, 2020

### July 18, 2020 DL (C1, W2, D3)

A few bar hangs and bw windmills
DL:
125 x 3, conventional, r/u
130 x 3, conventional, r/u
140 x 2, conventional, l/u
150 x 2, conventional, l/u
140 x 2, conventional, l/u
Wanted to try 155 but my wife dissuaded me from straying from the plan, something I like to do and which gets me overtrained in short order.

## Thursday, July 16, 2020

### July 16, 2020: DL (C1, W2, D2)

warmup - some bar hangs and a few slow PU on the rings.

DL: similar to Monday's (C1, W2, D1), just fewer reps in each set, 21 lifts instead of 26

125 x 4, conventional, r/u

130 x 2, conventional, l/u

140 x 2, conventional, l/u

125 x 4, conventional, r/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, r/u

140 x 2, conventional, l/u

DL: similar to Monday's (C1, W2, D1), just fewer reps in each set, 21 lifts instead of 26

125 x 4, conventional, r/u

130 x 2, conventional, l/u

140 x 2, conventional, l/u

125 x 4, conventional, r/u

130 x 2, conventional, r/u

140 x 2, conventional, l/u

125 x 3, conventional, r/u

140 x 2, conventional, l/u

## Wednesday, July 15, 2020

### July 14-15: Variety

Yesterday, Tuesday, walked and stretched including 3 WM each side w/ 6 kg - progress, no back discomfort, also splits
Today, Wednesday, more variety:
18 kg SN x 5L, 5R, 5L, 5R on the :60
break
24 kg SW x 5L, 5R, 5L, 5R on the :45
both of these leave me feeling like a million dollars.
break
WM: 8 kg x 4L/R
Interesting day w/ the WM. Didn't stretch hammies first, so first two reps not so great, elbow bent on first one R. Stretched hammies, 3rd rep was good in the right hip, and on 4th rep, focused on both hip and keeping the weight moving only up and down and not letting it come forward - success. Also on 4th rep, really tried to pack shoulder, open t-spine, roll shoulder back - all the things I need to do, and these things definitely help
Rings: StC + FL - focused on adding glute tension - my wife said my body was perfectly straight, which it hasn't been before, and the angle continues to get closer to parallel, and I was able to hold a bit longer this time, too.
Low rings - dip from bottom, work on turning rings out at top. Only two, 2nd one really go for depth and good mechanics at the final bottom position
walk

## Monday, July 13, 2020

### July 13, 2020: DL (C1, W2, D1)

Yesterday, Sunday, walk and stretch a little
Today, Monday
walk
rings a bit - 1-arm bar hangs
DL: The plan is: 140 x 8, 130 x 6, 125 x 12 (NL=26) as:
125 x 5, narrow sumo, l/u
130 x 4, narrow sumo, r/u
140 x 3, narrow sumo, l/u
125 x 4, narrow sumo, r/u - slightly wider, felt better, arms clear of knees/thighs at bottom
130 x 2, narrow sumo, l/u
140 x 3, conventional, r/u - focused on locking in upper back, weight came off the ground better!
140 x 2, conventional, l/u - not as good, maybe a little fatigue and/or insufficient rest bet. sets
125 x 3, narrow sumo, r/u
NB: originally last two sets were reversed - probably should have left them that way.

## Saturday, July 11, 2020

### July 11, 2020: Variety

A busy day, but time for the Cossack sequence including

WM: 2 x R/L @ 6 kg during, and then 3 x R/L @ 4 kg afterwards

Note that the WM is rehab, not strength training. When my form isn't good on these, it pinches my bad disc on the right side. Good form helps, bad form hurts, so the focus is on a perfect setup and perfect form. This, along with some regular hamstring stretching and the regular cossack sequence, is yielding progress for me.

A few bar hangs during the day.

A short, after dinner walk.

WM: 2 x R/L @ 6 kg during, and then 3 x R/L @ 4 kg afterwards

Note that the WM is rehab, not strength training. When my form isn't good on these, it pinches my bad disc on the right side. Good form helps, bad form hurts, so the focus is on a perfect setup and perfect form. This, along with some regular hamstring stretching and the regular cossack sequence, is yielding progress for me.

A few bar hangs during the day.

A short, after dinner walk.

## Friday, July 10, 2020

### July 10, 2020: DL (C1, W1, D2)

Today, Friday

A longish walk, about 3 miles

WM: 6 kg x 1R, 1L - excellent again

A longish walk, about 3 miles

WM: 6 kg x 1R, 1L - excellent again

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3, conventional r/u - legs a little tired from the walk

130 x 3, conventional r/u - legs feel great now

140 x 3, conventional l/u - omg, with favored grip, easy

150 x 2- conventional, l/u - awesome, not a struggle. As with all multi-rep sets lately, reset at the bottom but not touch-and-go

after ramping up and getting the day's big weight, finish the volume, which is nice and low today

125 x 3, narrow sumo, l/u - still not dialed in on first rep in this stance

## Thursday, July 9, 2020

### July 9, 2020 - Variety

walk AM

cossack sequence + 5 WM @ 4 kg - excellent

Rings - playing, tried FL from bottom up and top down

Dip Stretch - much nicer and a better stretch if done on dip bar, too difficult to get the stretch I need on rings

Rings (low), dips w/ hold at top, a few

### July 8, 2020: Variety

walked to local grocery store - computer says it's 0.4 miles - and jogged home, longest jog in a long time.

Cossack stretch - not much fun after running but managed.

later

WM: 6 kg x 1R, 1L - feeling it in obliques but not in disc, so good!

Rings: StC + FL - all good

## Tuesday, July 7, 2020

### July 7, 2020: DL (C1, W1, D1)

walk 3 miles

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

DL

140 x 10, 130 x 6, 125 x 7 (NL=23) as:

125 x 4, conventional, l/u

140 x 3, conventional, l/u

130 x 3, conventional, r/u

140 x 3, conventional, r/u

125 x 3, narrow sumo, l/u

140 x 2, conventional, double over, lost grip on 2nd rep 3/4 of the way up - stupid move on my part

130 x 3, conventional, l/u - easy

140 x 2, conventional, l/u

Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as

125 x 3

130 x 3

125 x 3

140 x 3

150 x 1, 1

## Friday, July 3, 2020

### July 3, 2020: DL (P2, W4, D3)

warmup with short walk early

SW: 24 kg x 5L, 5R, 5L, 5R on the :60 - noticing I need to keep right shoulder packed

DL:

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

or better, low endurance for a given RM

125 = 78% (3-5, 4)

130 = 81% (2-4, 3)

140 = 88%( 2-3, 2)

150 = 94% (1-2, 1)

3 x 125, 5 x 130, 3 x 140, 1 x 150

changing, because I'm tired, to

3 x 125, 5 x 130, 4 x 140

changing again to

3 x 125, 3 x 130, 5 x 140

125 x 3, narrow sumo, double over

130 x 3, narrow sumo, double over

140 x 2, narrow sumo, l/u

140 x 4, narrow sumo, l/u - was originally 130 x 2 and 140 x 2 but 140 x 4 is quite doable

## Thursday, July 2, 2020

### Variety

Walk

several bar hangs, emphasis on both opening the shoulder angle and relaxing the shoulders as much as possible, goals that somewhat conflict but I'm trying.

Later, some shoulder dislocates with a stick.

Later, a very nice Q&D style short session:

00 - SN 5L, 18 kg

01 - SN 5R

02 - SN 5L

03 - SN 5R

repeat starting at 05:00

repeat schedule at 10:00 but with 24 kg swings

## Wednesday, July 1, 2020

### July 1, 2020: DL (P2, W4, D2)

Rings: StC + partial FL x 1

MP: bar, stretch at top

Shoulder "dislocate" stretch with a stick

Rings: StC + partial FL x 1

MP: bar, stretch at top

NB: for rings, not doing anything fancy like stretching hamstrings or trying to L-sit on the way up, just curl up, get a decently low StC, then come back and hold a closer-to-parallel FL.

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

Still feeling a bit overtrain on the DL, so everything in low reps today

NL = 18

5 x 125, 8 x 130, 4 x 140, 1 x 150 as

2 x 125, conventional, r/u

3 x 125, conventional, l/u

3 x 130, conventional, r/u

2 x 140, conventional, l/u

1 x 150, conventional, l/u - better than on Monday

2 x 140, conventional, l/u

5 x 130, conventional, l/u

Recovering from my overtraining and undersleeping - had naps each of the last two days, feeling much better.

## Sunday, June 28, 2020

### June 29, 2020: DL (P2, W4, D1)

125 = 78% (3-6, 5)

130 = 81% (3-5, 4)

140 = 88%( 2-4, 3)

150 = 94% (1-2, 2)

NL = 22 - adjusted to 23

6 x 125, 10 x 130, 5 x 140, 2 x 150

as

6 x 125

4 x 130

3 x 140

1 x 150

3 x 130

2 x 140

1 x 150

3 x 130

NL = 18

5 x 125, 8 x 130, 4 x 140, 1 x 150

NL = 13 - adjusted to 12

3 x 125, 5 x 130, 3 x 140, 1 x 150 - if 2nd set of 2 x 150 on day #1, skip 1 x 150 NL becomes 11

## Saturday, June 27, 2020

### Variety

Today, Saturday

Cossack sequence ending w/ 2 WM each side w/ 4 kg, right side first.

Then WM x 2 again, right side first

2 singles of bottoms-up ring dip on low rings, standing on 4" box: press up, hold, lower

Also low rings: Archer PU L-Sit, up, r out, l out, r out, l out, brief holds at each, and lower

## Friday, June 26, 2020

### June 26, 2020: DL (P2, W3, D3)

After a PR press on Tuesday, taking a little time off from pressing.

Today, Friday:

Buteyko walk - haven't done one in a while, ended by jogging a couple of blocks.

Day 3 = NL = 21

Been doing higher reps w/ 125 kg, so let's change that up for today

125 x 15, 4 x 130, 2 x 140 as

125 x 3, narrow sumo, double overhand

130 x 4, narrow sumo, r/u

125 x 3, narrow sumo, l/u

140 x 2, narrow sumo, l/u

* Planned 125 x 3, 3, 3 but running out of time, so did:

125 x 5, conventional, l/u

125 x 4, conventional, r/u

125 x 5, conventional, l/u

125 x 4, conventional, r/u

## Wednesday, June 24, 2020

### June 24, 2020: DL (P2, W3, D2)

warmup -

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress. Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.

Day 2 of P2, W3) NL = 27

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress. Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.

Day 2 of P2, W3) NL = 27

125 x 19, 5 x 130, 3 x 140 as

125 x 7, narrow sumo, l/u

130 x 3, conventional, r/u

140 x 3, conventional, l/u

125 x 6, conventional, r/u

130 x 2, conventional, double over - grip not great, but sufficient

125 x 6, narrow sumo, l/u

## Tuesday, June 23, 2020

### MP (P1, W2, D2) but PR attempt instead

Day 1 = 45 lb x 4, 55 lb x 9, 65 lb x 7, 75 lb x 2 as

in the mood for a max test, so:

45 x 4,

55 x 3

65 x 2,

75 x 1,

85 x 1,

95 x 1, 1 - new PR. Video of both, 1st attempt had too much lean-back, 2nd looked tough but I think it would count.

Decided to stop there, and will try to figure out a way to sync deadlift and press cycles going forward.

## Monday, June 22, 2020

### June 22, 2020: MP (P1, W4, D1), DL (P2, W3, D1)

MP: Was planned Day #4, now day #1

45 lb x 8, 55 lb x 19, 65 lb x 15, 75 lb x 4 as

55 x 9

45 x 8

65 x 5

75 x 4

65 x 5

55 x 10 - hit myself, underside of chin, on the way up on rep #3

65 x 5

Day 1 = NL = 34

125 x 24, 130 x 6, 140 x 4 as

125 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget

140 x 2, narrow sumo, l/u

135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget

140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u

originally these 2 (well, 3) sets were reversed, but want to go straight up and try 140 in narrow sumo before backing down

switching all the rest, too

originally these 2 (well, 3) sets were reversed, but want to go straight up and try 140 in narrow sumo before backing down

switching all the rest, too

130 x 2, narrow sumo, l/u

125 x 5, narrow sumo, r/u (take away 1 from planned 6 due to extra, misloaded rep above)

130 x 2, narrow sumo, r/u

125 x 5, narrow sumo, l/u

140 x 2, narrow sumo, l/u

125 x 4, narrow sumo, r/u

Note - don't like DL slippers as much for narrow sumo, doesn't seem to let me feel working the glutes as much as socks on the floor does - maybe time for a real DL shoe?

## Sunday, June 21, 2020

### 3 Variety/Off/Easy Days

Finished the week's lifting on Thursday.

No lifting Friday but some walking and some stretching.

Saturday, PlanStrong online, managed to walk about 2 mi at lunch break and again end of day.

Also pressed 24 kg bell x 1R, 1L

Sunday, PlanStrong online, day 2.

During a break, did some one-arm and two-arm bar hangs - need to do this more often.

After the day was over, took an 18 kg bell and, lf, did 5 single C&P each side w/o putting the bell down. Right shoulder is sore from bar hangs, still sore after pressing, but during pressing felt 100% OK, and soreness doesn't feel like the bone-on-bone I sometimes feel, just newly-stretched things.

Monday will start a new lifting week - last week's pressing and DL's both went very well.

No lifting Friday but some walking and some stretching.

Saturday, PlanStrong online, managed to walk about 2 mi at lunch break and again end of day.

Also pressed 24 kg bell x 1R, 1L

Sunday, PlanStrong online, day 2.

During a break, did some one-arm and two-arm bar hangs - need to do this more often.

After the day was over, took an 18 kg bell and, lf, did 5 single C&P each side w/o putting the bell down. Right shoulder is sore from bar hangs, still sore after pressing, but during pressing felt 100% OK, and soreness doesn't feel like the bone-on-bone I sometimes feel, just newly-stretched things.

Monday will start a new lifting week - last week's pressing and DL's both went very well.

## Thursday, June 18, 2020

### June 18, 2020: MP (P1, W3, D3+4), DL (P2, W2, D2)

walk

warmup PU on rings, slow; pu on rings, try turning hands out in prep for muscle-up, interesting ...

Total needs to be 65 x 33 and 55 x 27

55 x 8

65 x 7

55 x 6

65 x 7

65 x 5

55 x 8

65 x 5

55 x 7

65 x 5

65 x 4

Total of 55 x 29 (2 reps over) and 65 x 33 = 62 reps in a single day, spread out over about 2 hours. Expecting to be sore later and really sore tomorrow.

NB: yesterday, feeling sore up and down right side of back, probably a result of finding previously unused things in my OHP.

Today, really sore up and down right side of back, so not going to mess w/ narrow sumo today. Also no DL slippers, just socks today.

65 x 5

65 x 4

Total of 55 x 29 (2 reps over) and 65 x 33 = 62 reps in a single day, spread out over about 2 hours. Expecting to be sore later and really sore tomorrow.

NB: yesterday, feeling sore up and down right side of back, probably a result of finding previously unused things in my OHP.

Today, really sore up and down right side of back, so not going to mess w/ narrow sumo today. Also no DL slippers, just socks today.

DL, day 2 of 2

3 x 125, conventional r/u

4 x 130, conventional r/u

3 x 140, conventional l/u

3 x 140, conventional l/u

3 x 130, conventional l/u

2 x 140, conventional l/u

## Tuesday, June 16, 2020

### MP (P1, W3, D2)

walk

MP

MP

55 lb x 10, 65 lb x 12 as

65 x 3

55 x 5

65 x 4

55 x 5

65 x 5

2nd day in a row, haven't done that lately, was very tight in the upper back most of the day but managed to loosen things up, and actually felt better afterwards.

2nd day in a row, haven't done that lately, was very tight in the upper back most of the day but managed to loosen things up, and actually felt better afterwards.

## Monday, June 15, 2020

### June 15, 2020: MP (P1, W3, D1), DL (P2, W2, D1)

MP (biggest volume day this week)

65 x 4

55 x 6

65 x 5

55 x 4

65 x 4

55 x 5

65 x 5

DL:

8 x 120 (960), 18 x 130 (2340), 10 x 140 (1400), 2 x 145 (290) = NL = 38, 4990 kg, avg 131.32 (82%)

40/60 split. Not sure whether I want to do the 40% NL today or the 60.

* 60% NL 23 = 5 x 120, 11 x 130, 6 x 140, 1 x 145

* 40% NL= NL = 15 = 3 x 120, 7 x 130, 4 x 140, 1 x 145

Revised:

60% = NL 23 = 5 x 120, 11 x 130, 5 x 140, 1 x 145, 1 x 150

40% = NL 15 = 3 x 120, 7 x 130, 5 x 140

If I go with 125 instead of 120, I add 40 kg = 5030 kg / 38 = avg 132.37, HARI = 82.7%

If I change 145 to 150 kg, that's +10, 132.63 avg = 82.8% HARI

3 x 125, narrow sumo, double over

3 x 130, narrow sumo, r/u

3 x 140, conventional, l/u

1 x 145, conventional, l/u - way easier than expected

1 x 150, conventional, l/u - solid, little slow but it felt more because 2nd heavy lift than it being 150 kg

2 x 125, narrow sumo, double over

4 x 130, conventional, double over - grip not great

2 x 140, conventional, r/u

4 x 130, conventional, l/u

Did 1 extra rep heavy rep, so taking 1 rep away from 140 kg, see Revised above

## Friday, June 12, 2020

### June 12, 2020: MP (P1, W2, D3), DL (P2, W1, D3)

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2 as

45 x 6

55 x 9

65 x 5

75 x 2

65 x 5

55 x 8

DL:

* 4 x 120, 3 x 120, 1 x 140, 4 x 120, 2 x 130, 3 x 120 = 17

Thinking, though, I might try 6's, since that's acceptable, and I got 8 the
other day, therefore:

- we had revised, but we'll stick with it, back to 3 sets of 120 kg.

4 x 120, narrow sumo, r/u

1 x 140, conventional, l/u

6 x 120, conventional, l/u

2 x 130, narrow sumo, l/u

4 x 120, narrow sumo, r/u

## Thursday, June 11, 2020

### Variety

walk about 4 mi.

SN: 16 kg

5's on the :60 for 6 sets, 10's for the final 2 sets, total 50 reps. lf, switch hands every set.

## Wednesday, June 10, 2020

### Variety

Tuesday, today, Variety

StrongFirst 24 kg kettlebell arrived, so press it once on each side, just because. :)

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30 (w/ new bell, of course)

SN: 16 kg x 5L, 5R, 5L, 5R on the :45 - looking for good form on right side, didn't get it first time but was good last set

StrongFirst 24 kg kettlebell arrived, so press it once on each side, just because. :)

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30 (w/ new bell, of course)

SN: 16 kg x 5L, 5R, 5L, 5R on the :45 - looking for good form on right side, didn't get it first time but was good last set

## Tuesday, June 9, 2020

### June 10, 2020: Wed MP (P1, W2, D2) DL (P2, W1, D2)

Buteyko walk, first one in a long time - all numbers right where they were, which means my mindfulness of my breathing, combined with the walking VLBs I do pretty regularly, are keeping me where I need to be.

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2 as

55 x 5

65 x 3

75 x 2

55 x 5

65 x 3

55 x 4

65 x 3

Easy - getting stronger; 55 lb feels 10 lbs lighter

DL:

DL:

5 x 120, narrow sumo, r/u - getting easier

2 x 140, conventional, l/u - solid

3 x 120, conventional, double over

4 x 130, conventional, l/u

* 3 x 120, narrow sumo, r/u

* 5 x 120, narrow sumo, l/u

Above was planned, decided to try 120 x up_to_8, conventional, l/u (favored stance, favored grip)

Got

8 x 120 - solid, could have done more.

## Monday, June 8, 2020

### June 8, 2020: MP (P1, W2, D1), DL (P2, W1, D1)

MP

Week 2: 25/33/42

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

Day 2 = 45 lb x 5, 55 lb x 14, 65 lb x 9, 75 lb x 2

Day 3 = 45 lb x 6, 55 lb x 17, 65 lb x 10, 75 lb x 2

Will switch days 2 and 3 again but keep day 1

Day 1 = 45 lb x 4, 55 lb x 10, 65 lb x 7, 75 lb x 2

as a pyramid today

45 x 4

55 x 5

65 x 4

75 x 2

65 x 3

55 x 5

DL: switching weeks 1<-><->2 and 3<-><->4 from last prep period, adding 20% to volume, changing some 145's to 150's. This is P1's W2, D3, +20% NL

5 x 120, conventional r/u

3 x 130, same

5 x 120, conventional l/u

3 x 140, same

5 x 120, double over

2 x 130, conventional r/u

5 x 120, conventional l/u

## Sunday, June 7, 2020

### Variety - a few swings

Variety (Sunday)

Stretch on the porch including a few bw windmills

SW: 24 kg x 10L, 10R, 10L, 10R on the 1:30

planning to walk later

## Saturday, June 6, 2020

### Variety

Today, Saturday

Variety

Variety

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ:

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

FSQ: bar x 3, 95 lb x 3

BP: 135 x 5, 1-sec pause on chest

SW: 24 kg x 10L, 10R

Repeat some things:

MP: bar x 4 very slow

Rings (low): L-sit PU, archer to right, left, lower

SQ:

Pistol - on porch, holding onto railing w/ same side arm: 1L, 1R, 1L, 1R

and intended to repeat the rest, but life got busy, and this is variety day, and I'm happy with what I did.

## Friday, June 5, 2020

### June 5, 2020: DL (P1, W4, D3)

Today, Friday

Friday (was Wed), NL = 22

120 x 5, narrow sumo, double over - left knee a little sore, drop narrow sumo for the rest of today

130 x 3, conventional, r/u

140 x 3, conventional, l/u - I breath/pressurize more intensely for 140 and up, but then they're easy.

120 x 4, conventional, r/u

130 x 3, conventional, l/u

120 x 4, conventional, l/u - tried pressurizing as if for a heavy weight, and bar just flew up. I think I find such pressurizing for every lift in training overly CNS fatiguing, however.

120 x 5, narrow sumo, double over - left knee a little sore, drop narrow sumo for the rest of today

130 x 3, conventional, r/u

140 x 3, conventional, l/u - I breath/pressurize more intensely for 140 and up, but then they're easy.

120 x 4, conventional, r/u

130 x 3, conventional, l/u

120 x 4, conventional, l/u - tried pressurizing as if for a heavy weight, and bar just flew up. I think I find such pressurizing for every lift in training overly CNS fatiguing, however.

### MP (P1, W2, D2)

Today, Thursday

walk

yard work

MP:

NL = 38: 55 lb x 12, 65 x 21, 75 x 5 as

65 x 3

55 x 6

65 x 5

75 x 3

65 x 3

55 x 6

65 x 5

75 x 2

65 x 5

Continue to work on fine-tuning form.

## Tuesday, June 2, 2020

### June 3, 2020: DL (P1, W4, D2)

Today, Wednesday

walk

SW: 24 kg x 10L, rest 1:00, x 10R

SN:

16 kg x 1L, 1R - still don't like how catch feels on right side

Repeat - much better. Added focus on keeping bell near midline on the way up, and on keeping the bell close, especially on the right side. The right side problems come in when the bell is slamming backward at lockout - if it's kept closer, it punches up fine.

DL

Switching Days 2 and 3 for this week because work is so much busier on Friday

Wednesday (was Fri), NL = 29

120 x 5, narrow sumo, double over

120 x 2, narrow sumo, l/u - mistake, meant to do 130

130 x 2, narrow sumo, l/u

120 x 6, conventional, r/u - was supposed to be 5, now can eliminate final set of 120 x 3

140 x 2, conventional, l/u - easy

120 x 5, conventional, l/u

130 x 2, narrow sumo, r/u

120 x 5, conventional, r/u

About 4 tons of DL'ing today - good!

~~120 x 3~~ skipped because I did 2 extra by accident, then 1 extra op purpose earlier

Plan for Friday:

Friday (was Wed), NL = 22

120 x 5

130 x 3

140 x 3

120 x 4

130 x 3

120 x 4

walk

SW: 24 kg x 10L, rest 1:00, x 10R

SN:

16 kg x 1L, 1R - still don't like how catch feels on right side

Repeat - much better. Added focus on keeping bell near midline on the way up, and on keeping the bell close, especially on the right side. The right side problems come in when the bell is slamming backward at lockout - if it's kept closer, it punches up fine.

DL

Switching Days 2 and 3 for this week because work is so much busier on Friday

Wednesday (was Fri), NL = 29

120 x 5, narrow sumo, double over

120 x 2, narrow sumo, l/u - mistake, meant to do 130

130 x 2, narrow sumo, l/u

120 x 6, conventional, r/u - was supposed to be 5, now can eliminate final set of 120 x 3

140 x 2, conventional, l/u - easy

120 x 5, conventional, l/u

130 x 2, narrow sumo, r/u

120 x 5, conventional, r/u

About 4 tons of DL'ing today - good!

Plan for Friday:

Friday (was Wed), NL = 22

120 x 5

130 x 3

140 x 3

120 x 4

130 x 3

120 x 4

### Variety

Today, Tuesday, variety

walk

Egyptian stretch

MP: bar x 2, very slow and controlled

PU: rings x 1 - thought about archer but not liking the short length of ring attachments

BP: 135 x 3, in socks on 2" boxes under feet - pulling bar apart helps with setting right shoulder

MP: bar x 1, slightly wider grip, much easier

PU: rings, archer x 1 right, 1 left - used lower rings, L-sit the pullups

BP: 135 x 5, as above, long collarbone, driving up w/ elbows/lats throughout ascent

## Monday, June 1, 2020

### June 1, 2020: MP (1,1,1), DL (1,4,1)

Press

Week 1: 40/60

Day 1 = 55 lb x 8, 65 lb x 14, 75 x 4

65 x 5

75 x 2

65 x 5

75 x 2

65 x 4

55 x 8

(Day 2 = 55 lb x 12, 65 lb x 21, 75 x 5)

DL

Week 4, Day 1

Mon

120 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

120 x 4, conventional, l/u

140 x 2, conventional, l/u

120 x 4, conventional, r/u

120 x 5, narrow sumo, r/u

130 x 2, narrow sumo, l/u

120 x 4, conventional, l/u

140 x 2, conventional, l/u

120 x 4, conventional, r/u

## Friday, May 29, 2020

### May 29, 2020: MP, DL

Today, Friday

Rings: hang, pack/unpack

Dip stretch

MP: 65 lb x 8, 8

1 hour break

Rings: hang, pack/unpack

Dip stretch

MP: 75 lb x 5

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

see earlier posts for planned sets and reps, redid here just on gut feeling based on where I had a break in my teaching and then about how I wanted to order what was left.

Friday:

120 x 4, narrow sumo, double over - misloaded bar, was 117.5 kg (5 kg on one side, 2.5 kg on the other)

130 x 4, narrow sumo, r/u

140 x 2, conventional, l/u

145 x 1, conventional l/u, was after next set but wanted to get it done before my break

break to teach

break to teach

rearranging the remaining 5 sets to:

130 x 3, narrow sumo, r/u

140 x 2, conventional, l/u

130 x 4, conventional, r/u

120 x 3, narrow sumo, r/u

130 x 3, narrow sumo, l/u

## Thursday, May 28, 2020

### MP

Today, Thursday

walk

Stretch - cossack, etc., splits

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

walk

Stretch - cossack, etc., splits

press to front - dumbbell handle (10 lb), 1 arm at a time, lf, to 12, 12, 11, 1, 10, 2, 9, 3 o'clock. Right side definitely worse, has a narrower groove. Like these, will continue as warmup, may try both arms together at some point.

MP: 65 lb x 8, 7, 5 - 1 rep up from 8, 7, 4 a couple of days ago, my wife watching, working on posture at start, in middle, and at lockout

### Variety - Sprints

Yesterday, Wednesday

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

QD style sprints, 5 of them over about 1 km (1/2-3/4 of a mile).

My wife timed my 30-step sprints at 8 seconds. Didn't time the rest periods but they were long enough. 5 sprints, however, felt like it might have been 1 too many without a bigger break.

## Tuesday, May 26, 2020

### May 26, 2020: MP, DL

Yesterday, Monday: walk, Dip Stretch, MP 65 lb x 6, 6

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u

Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

Today, Tuesday

walk

Dip Stretch

MP: 65 lb x 8, 7, 4

DL:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

warmup - 110 kg x 1, narrow sumo, double over

120 x 5, narrow sumo, r/u

130 x 3, narrow sumo, l/u

140 x 3, conventional r/u

145 x 2, conventional, l/u && favored grip - 2nd rep easier!

Decided to switch the last two sets, had planned a pyramid both up and down

130 x 2 conventional r/u

longish break

140 x 3 conventional l/u

Our plan for Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

## Monday, May 25, 2020

### Variety

Stretch including Cossack sequence and splits

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

Cut the grass

Dip Stretch

MP: 65 lb x 6, 6 - progress

walk

## Sunday, May 24, 2020

### Walk, 20-rep DL

Today, Sunday

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

3 mi walk

DL: for an informal contest,

80 kg x 20 reps double overhand, see

https://www.strongfirst.com/community/threads/high-rep-deadlifts.16694/page-2#post-285870

for details and a video link

## Saturday, May 23, 2020

### Variety, Plan for Prep 1, Week 3

Today, Saturday

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight

Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts

*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2

Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

2-3 mile walk

MP: 65 lb x 5, 5 - first time this go-round for this weight

Working out DL plan for the coming week, Week 3 Prep 1

Week 3: 120 x 12, 130 kg x 19, 140 kg x 10, 145 kg x 3 = 44 lifts

We'll divide 40/60, so 18 lifts on Monday, and 26 lifts on Thursday

Monday: 120 kg x 5, 130 kg x 8, 140 kg x 4, 145 kg x 1 = 18 lifts

Thursday: 120 kg x 7, 130 kg x 11, 140 kg x 6, 145 kg x 2 = 26 lifts

*** Change of plans, changing so ARI is higher for first w/o and lower for second, and will likely do Tuesday and Friday

Unequal ARI:

Tuesday - 40% NL: 120 x 5, 130 x 5, 140 x 6, 145 x 2 = 2380 kg / 18 lifts = 132.22 avg = 82.64%

Friday - 60% NL: 120 x 7, 130 x14, 140 x 4, 145 x 1 = 3365 kg / 26 lifts = 129.42 avg = 80.89%

Tuesday:

120 x 5

130 x 3

140 x 3

145 x 2

140 x 3

130 x 2

Friday:

120 x 4

130 x 4

140 x 2

130 x 4

145 x 1

130 x 3

140 x 2

130 x 3

120 x 3

## Friday, May 22, 2020

### May 22, 2020: MP, DL

Today, Friday

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

walk

MP: 55 lb x 12 - we'll try 65 lb next time

DL:

Plan is

2 x 140, 4 x 130, 18 x 120 as

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Actual:

5 x 120 narrow sumo, r/u

2 x 130 narrow sumo, l/u

5 x 120 conventional, double overhand - grip a little loose by last rep

2 x 140 conventional, l/u - not difficult. Amazing how much better l/u feels

5 x 120 conventional, r/u

2 x 130 narrow sumo, r/u

3 x 120 narrow sumo, l/u

## Thursday, May 21, 2020

### Variety, a little OHP and PU

Easy/Off/Variety today

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

short walk

OHP: 55 lb x 6, x 4 - improving in terms of form. Added a focus on t-spine extension for second set, felt much more natural and secure at the lockout

PU: https://youtu.be/ePrDSa0oPOc

1 slow rep

## Wednesday, May 20, 2020

### May 20, 2020: MP/PU, DL

Today, Tuesday

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:

Prep 1, Week 2:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

MP: 55 lb x 8, superset PU on bar x 1, controlled ascent, hold at top, slow descent

Repeat

break (to teach a lesson)

Repeat again

First 2 sets of PU feeling solid, 3rd set less so, so we'll stay on 3 sets of 8 for at least one more session.

break - walk, stretch, etc.

A few Q&D style sprints on my way home from an errand

DL:

Prep 1, Week 2:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120 as

4 x 120 narrow sumo, r/u

2 x 140 conventional, l/u

5 x 120 narrow sumo l/u

3 x 130 conventional r/u

4 x 120 narrow sumo l/u

## Monday, May 18, 2020

### May 18, 2020: MP/PU (Variety/warmup), DL, SW

Today, Monday, after standing on my feet from 4 to 9 pm yesterday

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:

56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

walk into town twice

bodyweight "plie" squats, about 20 sec each way, x 1, 1

MP: 55 lb x 8 reps x 3 sets

PU: rings x 1, 1 - experiment with turning out instead of in at the top, didn't feel particularly good

PU on bar: 1 w/ hold for ~10 sec at top

Prep 1, Week 2:

56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Done as:

120 x 3, narrow sumo, l/u

140 x 1, conventional, l/u

120 x 5, narrow sumo, r/u

130 x 2, conventional, l/u

120 x 3, conventional, r/u

Rest of this week:

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Finish with SW, 24 kg x 10L, 10R

## Sunday, May 17, 2020

### Variety - OHP, slow PU, SW

Yesterday, just a short walk

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

Today, variety

Dip stretch

OHP: 55 lb x 8, 6, 5 - got some feedback, helped, need to keep right shoulder in what I know to be best alignment at all times, even if not doing so doesn't cause problems.

PU:

bw on rings x 25 seconds for 1 rep as 10-sec up, 5-sec hold, 10-sec down

bw on bar x 30 seconds

SW: 24 kg x 10L, 10R - rest a bit between, maybe 1:00

### May 15, 2020: Variety, MP, DL

Today, Friday

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u

Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

Warmup/therapy/ROM

PU: on rings, super slow with pauses at very places in both directions, perhaps 10-15 seconds

FSQ: bar x 8

OHP: bar x 8 - slow in both directions, right shoulder didn't feel good for the first few but found a groover for the last few

Rings - played with moving from bottom position of dip to top of pullup, experiment for what a muscleup negative would feel like. Feet on a box the whole time, and low rings

Dip Stretch

MP:

20 kg x 3L/R - left felt weak, right felt good - odd, backwards of what I expected

DL:

warmup: 110 x 3 narrow sumo double over, 120 x 2 same

Prep 1, Week 1, Day 3:

Need 9 x 130, 5 x 140, 1 x 145, doing as as

Misloaded bar with a 15 on left and a 10 on right, so 135 kg x 1 r/u

Fixed that, then

130 x 3 r/u (81.25%)

140 x 3 l/u (87.5%)

145 x 1 l/u (91.625%)

140 x 2 l/u

130 x 4 l/u

130 x 2 r/u

For next week:

Week 2: 56 lifts as 42 x 120 (5040), 9 x 130 (1170), 5 x 140 (700)

6910 kg / 56 = 123.39, / 160 = 77.12% HARI

Divde NL into 25/33/42

NL: Mon = 14, Wed = 18, Fri = 24

Mon = 1 x 140, 2 x 130, 11 x 120

3 x 120, 1 x 140, 5 x 120, 2 x 130, 3 x 120

Wed = 2 x 140, 3 x 130, 13 x 120

4 x 120, 2 x 140, 5 x 120, 3 x 130, 4 x 120

Fri = 2 x 140, 4 x 130, 18 x 120

5 x 120, 2 x 130, 5 x 120, 2 x 140, 5 x 120, 2 x 130, 3 x 120

## Thursday, May 14, 2020

### Variety

Today, Friday

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

GU: bw x a few, before that just rolling around to come up to the elbow on both sides x a few

MP: 20 kg x 4L/R

Rings - hang, then 1 slow PU w/ pause at top

FSQ: bar x 5

OHP: bar x 5

PU: bar x 2, dead hang first, slow but quicker than previous on rings, still pause at top

### May 13, 2020: Makeup DL's

Today, Wednesday

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially

Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1

Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today

Needed 140 x 3 so we'll do 2 today

Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand

120 kg x 1 same

the rest conventional

130 x 3 r/u

140 x 2 l/u - excellent result, slight release and reset at bottom

145 x 1 l/u - most in a while

130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left

9 x 130, 5 x 140, 1 x 145, as

130 x 3

140 x 3

145 x 1

130 x 3

140 x 2

130 x 3

Correcting a change of plan / correction to Monday's lifts

Mon = 13 - did wrong work initially

Did 120 kg x 7, 110 x 4, 130 x 1, 140 x 1

Need 120 x 7 for the week, so that's done.

Needed 130 x 6 on Monday, so we'll do 5 today

Needed 140 x 3 so we'll do 2 today

Need 145 x 1

Warmup -

110 kg x 1, 1 narrow sumo, double overhand

120 kg x 1 same

the rest conventional

130 x 3 r/u

140 x 2 l/u - excellent result, slight release and reset at bottom

145 x 1 l/u - most in a while

130 x 3 l/u

Thu (or maybe Friday) = 19 lifts nominally but because we did all the 120 on Monday, only 15 left

9 x 130, 5 x 140, 1 x 145, as

130 x 3

140 x 3

145 x 1

130 x 3

140 x 2

130 x 3

## Tuesday, May 12, 2020

### Variety

Variety day again

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

Rings - PU x 1, about 7 seconds each way, false grip (to the extent I'm able)

PU - bar, same timing, tactical grip

GU: bw x 1 each way

More rolling to the elbow, a few to each side, but not GU, just however it felt good ...

SQ: FSQ x bar x 5

OHP: bar x 5

Shoulders feeling nicely used, need more things other than just pressing.

Zercher DL: 115 lb x 1, 1 - refinding my form, getting more comfortable at the bottom both at the start and the end of the lift.

Steinborn SQ: bar x pickup from the front each side, no good, traps hurt. Pickup from the side each side + 5 SQ, good.

## Monday, May 11, 2020

### May 11, 2020: MP, DL

MP:

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

S&T Day #9, 5 doubles

24 kg

00:00 x 2L/R

03:45 x 2L/R

07:30 x 2L, 1R = failed 2nd rep right. Looking for different groover, also played cello earlier today which calls for a very relaxed right should.

No more pressing for a few days - cello first was the first time I've done this and it's not a good combo/order

DL:

120 kg x 4 narrow sumo r/u

110 kg x 4 narrow sumo l/u && favored grip

120 kg x 3 conventional r/u

130 kg x 1 conventional l/u

140 kg x 1 conventional l/u

Excellent first day of PS50 cycle

## Sunday, May 10, 2020

## Saturday, May 9, 2020

### MP, DL

Yesterday, not much

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today

DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

Today, Saturday, during a break in teaching schedule:

MP: S&J day #8, 2nd day of doubles

24 kg

00:00 - x 2L/R

03:00 - x 2L/R

06:00 - x 2L/R

10:00 - x 2L/R

Planning a PS DL cycle to start next week, but for today

DL: on 4 days rest, probably take 2 days off again then start a new PS cycle on Monday

110 kg (242 lb)

x 5 narrow sumo r/u

x 5 narrow sumo l/u - favored grip

x 5 conventional r/u

x 5 conventional l/u

Notes: 20 reps, more than the usual-of-late 18 reps, more than most DL sessions I've done, good, and good prep for what's to come.

## Thursday, May 7, 2020

### MP

Nothing Tuesday or Wednesday except walk and stretch

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

Today, Thursday

walk

MP:

20 kg x 4L/R

Soju and Tuba, day #7, first day of "phase 2", doubles from 3 to 8

24 kg

00:00 x 2L/R in about 1:00

03:30 x 2L/R in about :45

07:00 x 2L/R in about :45

A good first day of doubles

Was tired and decided to put DL off - this is arguably a good back-off week for DL after achieving 6 triples @ 120 kg on Monday.

## Monday, May 4, 2020

### MP, DL

MP:

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.

DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

Soju and Tuba, day #6, 14 singles of 24 kg on the 2:00

Time has gone down from on the 3:00 by :15 a session. On the 2:00 was pretty simple to get done.

DL:

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, double overhand

120 kg x same, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

Need to pay attention to things on over/under grips - thumbs getting in the way at lockout on the over hand but not when doing double over so stance must be shifting somehow.

Was holding at lockout a little longer, plus the heavier weight, and grip was toasted by the last set.

18 total reps in a workout is a lot of DL for me but, so far, I can accommodating it alright.

## Saturday, May 2, 2020

### MP, DL

Yesterday, Friday

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:

PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.

and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

walk

MP: 20 kg x 4L/R, x 4L/R - that's all that felt good, went with what felt good.

Today, Saturday

walk, cut part of the lawn

warmed up with:

PU: 1 each way, 1 hand + index and middle fingers, slow, paused at top, etc.

and did not do any lighter presses to warmup

MP: 24 kg x 12 singles on the 2:15 - same interval as last time, continued focus on different aspects of technique, especially using tightness to find good, strong, pain-free groove on each shoulder, and controlled negative.

DL:

110 kg (244 lb) x 3 narrow sumo, x 3 conventional, double overhand

changed, per my wife watching me, to only pinkies on knurling for narrow sumo

120 kg (266 lb) x 3 narrow sumo, x 3 conventional, right under (least favored) grip

120 kg x same, left under (favored grip) - as usual, better this way.

## Thursday, April 30, 2020

### MP, DL

Took Tuesday and Wednesday off from lifting but walked both days. A little stretching, and on Tuesday, a 4/10 mile jog.

Today, Thursday

PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent

MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

Today, Thursday

PU: 1 single ring pullup, 5 seconds up and 5 seconds down, hands rotated to chinup at top and back out on descent

MP:

20 kg x 5L/5, x 5L/R

On the 2:15

24 kg x 10 singles, soju and tuba, day 4

Notes: last time was on the 2:30, time before that was on the 3:00

break

DL:

110 kg x 3 narrow sumo, 3 conventional

same

same - total 18 reps, all at 110 kg for the first time since hurting back a couple of weeks ago.

Notes: After talking to Pavel, have new instructions for narrow sumo and trying to follow them.

## Wednesday, April 29, 2020

### MP, DL

Yesterday, Sunday

MP: 2 sets of 5 each way @ 20 kg

Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

MP: 2 sets of 5 each way @ 20 kg

Today, Monday:

MP: 3 sets of 3 each way @ 20 kg, did 3 x FSQ each side after the last set each side (finish press, SQ from rack position)

24 kg x 8 singles on the 2:30 - pretty good. Tried going more straight up on left side but it doesn't feel good.

DL:

205 x 3 narrow sumo, x 3 conventional

225 x same

switch to DL area

110 kg (244 lb) x same

## Saturday, April 25, 2020

### MP, DL

Yesterday, Friday - had gotten woken up at 4 am, so tired.

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

Busy teaching day plus lots of admin stuff

No walking, no lifting, nice carbolicious dinner

Today, Saturday,

Very busy teaching morning

MP:

20 kg x 5L/R, x 5L/R

24 kg x 6 singles - Soju & Tuba, Day 2

DL: lots of rearranging weight storage today, then:

Empty bar on the ground x a few

Empty bar while standing on 4" boxes x a few

135 lb x 3 while standing on 8" boxes

185 x 3 narrow sumo, x 3 conventional

205 x same

225 x same

Overall, slightly heavier than last time. We'll try 245 (as 110 kg on the other bar) next time

## Thursday, April 23, 2020

### Light MP

Today, Thursday

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

walk twice, total about 4 miles

late (6 pm) lifting

Rings: StC + angled FL

MP: 20 kg x 5L/R, x 5L/R

## Wednesday, April 22, 2020

### MP, DL

Getting back on the horse as far as pressing goes:

MP:

20 kg x 5L/R, 5L/R

24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

MP:

20 kg x 5L/R, 5L/R

24 kg x 4 singles L/R - see https://www.strongfirst.com/upgrade-your-strength-with-the-soju-and-tuba-press-program/

DL: still on bar my wife is using in the gym

155 lb x 3 narrow sumo, x 3 conventional, all double overhand

205 x same, bit of a break between sumo and conventional

225 x same as immediately above. 18 total reps today

That'll be it for today, planning to finish with 245 on the other bar tomorrow

later

2 mile walk

## Monday, April 20, 2020

### MP light, DL light

Second day of feeling pretty good after back tweak last Wednesday and first DL's yesterday, still going to be light exercise and some volume.

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

MP:

10 kg x 15L, 15R - weight was whatever I picked up that looked small

14 kg x 10L, 10R

18 kg x 5L, 5R - open palm (spear hand) for everything

All felt good

About an hour's break

DL: in lbs

105 x 1 narrow sumo

155 x 3 narrow sumo, x 3 conventional

175 x same

195 x same - total 18 reps (105 doesn't count)

## Sunday, April 19, 2020

### Light DL

My first post in 5 days - I tweaked my lower back. How? Mostly really pushing windmills hard, because even though I use a light weight, I was working against my own inflexibility and ended up over-rotating my lumbar spine.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

Two days ago, on Friday, I tried a few deadlifts with 105 lbs. and they didn't feel good. I also tried taking some naproxen and it didn't help, almost made it feel worse.

Yesterday afternoon, I started naproxen again, and continued it today, and just now, I did the following deadlift sessions.

bar x 2 narrow sumo, x 2 conventional

repeat above with 65, 85, 105 lbs.

x 3 narrow sumo, x 3 conventional with 115, 135, and 155 lbs.

Was able to move quickly, felt great to deadlift, felt great to get some volume in, albeit with barbie-for-me weights. Certainly could have done more but don't have any need to rush this recovery. 4 days after a pretty serious tweak and difficulty doing much of anything, this kind of deadlifting workout is right on schedule.

## Wednesday, April 15, 2020

## Tuesday, April 14, 2020

### MP

Yesterday off, just a walk/ruck with a lot of groceries

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.

SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute

MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

Today, Tuesday

WM: trouble getting right side to work without pinching disc so some bw and 4 kg before 8 kg.

A bunch of singles, doubles, and triples on both sides @ 8 kg.

SW: 110 lb t-handle x 2h x 5 reps x 5 sets on the minute

MP: no timer

20 kg x 1, 2, 3, 4 = 10

x 6, 5 = 21

x 4, 3, 4, 2 = 34

x 4, 5, 2, 5 = 50

## Sunday, April 12, 2020

### WM, DL

WM:

8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

8 kg, lf, x 1, 1, 2, 3 - focus on pushing weight up at all times

DL: Sumo

Tried regular bar and weight, got a rep or two but felt form was off, so into the other room:

95 lb x 3

165 lb x 5

215 lb x 3 - a good working weight for future tries at this

## Saturday, April 11, 2020

### WM, SW, MP

Friday, just a short walk. Toasted from yesterday, felt like I could have lifted but I choose not to.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

Today, Saturday

WM: 8 kg x 3L, x 2R, 1R - better, but wow, does it take perfect setup for my right side to work. Still, can't complain about all good reps today.

SW: 110 lb t-handle x 10, 10 - have to make sure shoulders stay down through all 10 reps.

MP: all lf, light day, goal is 30 reps

22 kg x (2-3) x 4 = 20 total

22 kg x 4

24 kg x 2, 1 = 27 total

22 kg x 3 = 30 total, and none using the 20 kg, mostly 22 kg today. It's fair to say that I'm 10% stronger - 22 kg vs. 20 kg - than I was when I started this cycle a few weeks back, and probably more than that.

## Thursday, April 9, 2020

### MP

Today, Thursday

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -

22 kg x 1

20 kg x 4

22 kg x 3

20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next

long-ish walk

More housework/construction - just too toasted after 2nd day of this and too short on time to make it, so this heavy day is a failure.

MP:

00:00 -

22 kg x 1

20 kg x 4

22 kg x 3

20 kg x 4, 5, 2, 4, 3, 3, 3, 3, 4, 3, 4, 3 = 53 total and that's it for today. CNS fatigue big time, can't grip bell tightly any more

Let's plan Sat = Medium and Mon = Light, then 2 days rest, then another go at heavy day for 70 reps on Thursday next

## Wednesday, April 8, 2020

### FSQ, WM

Today, Tuesday, variety

walk

FSQ: 2 x 24 kg x 3, 3, 3 w/ behind-the-heels dead clean to start each set

WM: 8 kg x 2L, 2R, 1R - second rep R wasn't good and that is definitely where I need the extra practice, anyway.

walk

FSQ: 2 x 24 kg x 3, 3, 3 w/ behind-the-heels dead clean to start each set

WM: 8 kg x 2L, 2R, 1R - second rep R wasn't good and that is definitely where I need the extra practice, anyway.

## Monday, April 6, 2020

### MP

Today, Monday:

walk

MP: ROP light day, all lf, need equivalent of 5 x 1-2-3 or 30 reps

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 10

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 20

24 kg x 2 - excellent!

22 kg x 4 - excellent!

20 kg x 4 w/ slow negative to make sure the negative is a pain-free groove (which, when I lower too fast, it isn't)

Total = 30

walk

MP: ROP light day, all lf, need equivalent of 5 x 1-2-3 or 30 reps

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 10

24 kg x 1

22 kg x 2, 3

20 kg x 4 - total 20

24 kg x 2 - excellent!

22 kg x 4 - excellent!

20 kg x 4 w/ slow negative to make sure the negative is a pain-free groove (which, when I lower too fast, it isn't)

Total = 30

## Sunday, April 5, 2020

### Variety: WM, SW, 1LDL

Today, Sunday

Buteyko walk and jog

Variety Day

WM: 8 kg, l/r, x 1 fingertip, x 1 knuckles, x 1 palms

SW: 110 lb, x 2h x 8 - focus both on packing shoulders and not worrying about height

1LDL: 24 kg x 1R/L

break

WM: 8 kg, l/r, 1 x palm

1LDL: 24 kg x 1R/L

WM: 8 kg x r only, x 1 palm - better setup, good result

Buteyko walk and jog

Variety Day

WM: 8 kg, l/r, x 1 fingertip, x 1 knuckles, x 1 palms

SW: 110 lb, x 2h x 8 - focus both on packing shoulders and not worrying about height

1LDL: 24 kg x 1R/L

break

WM: 8 kg, l/r, 1 x palm

1LDL: 24 kg x 1R/L

WM: 8 kg x r only, x 1 palm - better setup, good result

### DL

Saturday:

SW: 110 lb x 2h x 10, 10 - video, not keeping shoulders, especially right, packed at top but otherwise looks pretty good to me

DL: Sumo today

120 kg x 5 singles, just working on finding my good form at this - got better as they went.

walk

SW: 110 lb x 2h x 10, 10 - video, not keeping shoulders, especially right, packed at top but otherwise looks pretty good to me

DL: Sumo today

120 kg x 5 singles, just working on finding my good form at this - got better as they went.

walk

## Friday, April 3, 2020

### MP

SW: 110 lb x 2h x 10

MP:

00 - 2L/R

02 - 3L/R

04 - 5L/R - total 10

07 - 3L/R

09 - 4L/R

11 - 3L/R - total 20

13 - 2L/R

15 - 3L/R

17 - 5L/R - total 30

20 - 3L/R

22 - 4L/R

24 - 3L/R - total 40

26 - 2L/R

27:15 - 2L/R

28:45 - 3L/R

31 - 2L/R

32 - 1L/R - total 50

MP:

00 - 2L/R

02 - 3L/R

04 - 5L/R - total 10

07 - 3L/R

09 - 4L/R

11 - 3L/R - total 20

13 - 2L/R

15 - 3L/R

17 - 5L/R - total 30

20 - 3L/R

22 - 4L/R

24 - 3L/R - total 40

26 - 2L/R

27:15 - 2L/R

28:45 - 3L/R

31 - 2L/R

32 - 1L/R - total 50

## Thursday, April 2, 2020

### Variety - SW, BP, 1LDL

Today, Thursday

SW: t-handle, 110 lbs (checked weight today), 2h x 10, 10 w/ ~5 min between

walk

long break

BP: 135 x 3, 3

1LDL: 24 kg contralateral x 1L, 1R

walk again

SW: t-handle, 110 lbs (checked weight today), 2h x 10, 10 w/ ~5 min between

walk

long break

BP: 135 x 3, 3

1LDL: 24 kg contralateral x 1L, 1R

walk again

## Wednesday, April 1, 2020

### MP

Feeling tired the past few days, but pretty good today

SW: t-handle, 2h x 110 lb x 10, 10

MP: ROP Heavy, goal 65 reps of mostly triples on 2:00

00 - 3L/R

02

04

06

08

10 - 4L/R = 19 reps

12 - 3L/R

14

16 - 4L/R = 29 reps

18 - 3L/R

20

22

24 - 4L/R = 42 reps

26 - 3L/R

28

30

32

34

36

38

40 - 2L/R = 65 reps

SW: t-handle, 2h x 110 lb x 10, 10

MP: ROP Heavy, goal 65 reps of mostly triples on 2:00

00 - 3L/R

02

04

06

08

10 - 4L/R = 19 reps

12 - 3L/R

14

16 - 4L/R = 29 reps

18 - 3L/R

20

22

24 - 4L/R = 42 reps

26 - 3L/R

28

30

32

34

36

38

40 - 2L/R = 65 reps

## Sunday, March 29, 2020

### DL

Taught in the morning

Later afternoon:

walk

DL: all singles today with stand-up reset between reps and longer rest between sets

120 kg x 3 double overhand

130 kg x 2 double overhand

Had thought about doing more, but last week felt like a lot of presses, I didn't DL Thu, didn't SN yesterday, and we're just having a back-off/easy time. I expect to be able to push forward with the planned presses tomorrow but we'll see how it goes.

Later afternoon:

walk

DL: all singles today with stand-up reset between reps and longer rest between sets

120 kg x 3 double overhand

130 kg x 2 double overhand

Had thought about doing more, but last week felt like a lot of presses, I didn't DL Thu, didn't SN yesterday, and we're just having a back-off/easy time. I expect to be able to push forward with the planned presses tomorrow but we'll see how it goes.

## Saturday, March 28, 2020

### FSQ

Today, Saturday

Still feeling tired, so no snatch session

Later afternoon, a little variety training:

CL: 2 x 24 kg x 5 - regular swing-style cleans, 1 set of 5

FSQ: 2 x 24 kg, 4 reps - still not sure if I like the "lockdown breath" at the top as Pavel does in MRKC - makes belly tighter but seems unnecessary with 2 x 24 kg. Maybe I need more weight ...

Still feeling tired, so no snatch session

Later afternoon, a little variety training:

CL: 2 x 24 kg x 5 - regular swing-style cleans, 1 set of 5

FSQ: 2 x 24 kg, 4 reps - still not sure if I like the "lockdown breath" at the top as Pavel does in MRKC - makes belly tighter but seems unnecessary with 2 x 24 kg. Maybe I need more weight ...

## Friday, March 27, 2020

### MP

Yesterday, Thursday - off altogether. Had 3 weeks of increasing deadlifts, and haven't been getting enough sleep, so took a big nap before dinner and went to sleep early.

Today, Friday

SW:

32 kg x 2h x 5's, 6 sets = 30 reps

break

1L-DL, 24 kg x 1L, 1R, 1L

MP: no clock, 5 x 1-2-3 or 30 reps

24 kg x 1L/R - a grind, not feeling warmed up or maybe tired from swings ...

20 kg x 2L/R

20 kg x 3L/R - total 6

20 kg x 2L/R, 3L/R, little rest between - total 11

20 kg x 4L/R - total 15

20 kg x 1L/R, 3L/R - no rest between - total 19

long break

20 kg x 3L/R - total 22

20 kg x 4L/R - total 26

24 kg x 1L/R

20 kg x 3L/R - total 30

Today, Friday

SW:

32 kg x 2h x 5's, 6 sets = 30 reps

break

1L-DL, 24 kg x 1L, 1R, 1L

MP: no clock, 5 x 1-2-3 or 30 reps

24 kg x 1L/R - a grind, not feeling warmed up or maybe tired from swings ...

20 kg x 2L/R

20 kg x 3L/R - total 6

20 kg x 2L/R, 3L/R, little rest between - total 11

20 kg x 4L/R - total 15

20 kg x 1L/R, 3L/R - no rest between - total 19

long break

20 kg x 3L/R - total 22

20 kg x 4L/R - total 26

24 kg x 1L/R

20 kg x 3L/R - total 30

## Thursday, March 26, 2020

### SW

Today, Thursday

SW:

110 lb t-handle x 7, 7

44 kg x 7

110 lb t-handle x 7

add another spacer on the bottom

110 lb t-handle x 7 - this is the right weight distribution

32 kg x 2h x 20 - total 55 swings

Later, thought about deadlifting but it's been a tough week and rest seems like the best thing.

SW:

110 lb t-handle x 7, 7

44 kg x 7

110 lb t-handle x 7

add another spacer on the bottom

110 lb t-handle x 7 - this is the right weight distribution

32 kg x 2h x 20 - total 55 swings

Later, thought about deadlifting but it's been a tough week and rest seems like the best thing.

### MP

Today, Wednesday

MP: ROP (Medium) - no clock today, took my time, nice break after every rung and ladder

4 of these:

24 kg x 1L/R

22 kg x 2L/R

20 kg x 3L/R, 4L/R

and this:

22 kg x 1L/R

20 kg x 6L/R, 3LR - total 50 reps

MP: ROP (Medium) - no clock today, took my time, nice break after every rung and ladder

4 of these:

24 kg x 1L/R

22 kg x 2L/R

20 kg x 3L/R, 4L/R

and this:

22 kg x 1L/R

20 kg x 6L/R, 3LR - total 50 reps

## Tuesday, March 24, 2020

### SW

Today, Tuesday

SW:

a few while demo'ing with my son @ 24, 32, and 44 kg, all 2h

Rings: StC + angled FL x 1

SW:

24 kg x 15L, rest 3 min or so, 15R - definitely stronger, rest longer, then 15L - better hip loading on last set, and less grip fatigue as well

SW:

a few while demo'ing with my son @ 24, 32, and 44 kg, all 2h

Rings: StC + angled FL x 1

SW:

24 kg x 15L, rest 3 min or so, 15R - definitely stronger, rest longer, then 15L - better hip loading on last set, and less grip fatigue as well

## Monday, March 23, 2020

### MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 5

MP: (ROP) Heavy Day

00 - 20 kg x 1-2-3-4-5

15 - 20 kg x 1-2-3-4-5

30 - 20 kg x 4, 3, 5 - total 43

40 - 20 kg x 3, 2, 3, 4, 2, 3 - total 60, last set started at 53:00

This represents another big skip up from last week's heavy day of 50 reps, equivalent to 4 x 12345. Plan would have been 1 x 12345 and 4 x 1234 which would have been 55 total reps

Next week, 65 or 70 reps but probably not 75, but we'll see. I think two more weeks to finish this would do me good in terms of having the high volume of pressing.

Today, Monday

FSQ: 2 x 24 kg x 5

MP: (ROP) Heavy Day

00 - 20 kg x 1-2-3-4-5

15 - 20 kg x 1-2-3-4-5

30 - 20 kg x 4, 3, 5 - total 43

40 - 20 kg x 3, 2, 3, 4, 2, 3 - total 60, last set started at 53:00

This represents another big skip up from last week's heavy day of 50 reps, equivalent to 4 x 12345. Plan would have been 1 x 12345 and 4 x 1234 which would have been 55 total reps

Next week, 65 or 70 reps but probably not 75, but we'll see. I think two more weeks to finish this would do me good in terms of having the high volume of pressing.

## Saturday, March 21, 2020

### SN

Today, Saturday

walk/ruck - heavy groceries on the way home

SN:

00: 18 kg x 5L

01: 18 kg x 5R

02: 20 kg x 4L

03: 20 kg x 4R

04: 22 kg x 3L

05: 22 kg x 3R

06: 24 kg x 3L

07: 24 kg x 3R

08: 18 kg x 6L

09: 18 kg x 6R

10: 20 kg x 5L

11: 20 kg x 5R

12: 22 kg x 4L

13: 22 kg x 4R

14: 24 kg x 3L

15: 24 kg x 3R

16: 18 kg x 7L

17: 18 kg x 7R

18: 20 kg x 7L

18: 20 kg x 7R

20: 22 kg x 3L

21: 22 kg x 3R

22: 24 kg x 3L

23: 24 kg x 3R

27: 18 kg x 10L + 10R - tired, stopped, 144 snatches

Last Sat was 150 snatches, all 18 kg, in 30 min, so about the same volume but heavier weight. Weighted average is 20 kg. Next SN session, maybe 5's @ 20 kg OTM for 30 min or more

walk/ruck - heavy groceries on the way home

SN:

00: 18 kg x 5L

01: 18 kg x 5R

02: 20 kg x 4L

03: 20 kg x 4R

04: 22 kg x 3L

05: 22 kg x 3R

06: 24 kg x 3L

07: 24 kg x 3R

08: 18 kg x 6L

09: 18 kg x 6R

10: 20 kg x 5L

11: 20 kg x 5R

12: 22 kg x 4L

13: 22 kg x 4R

14: 24 kg x 3L

15: 24 kg x 3R

16: 18 kg x 7L

17: 18 kg x 7R

18: 20 kg x 7L

18: 20 kg x 7R

20: 22 kg x 3L

21: 22 kg x 3R

22: 24 kg x 3L

23: 24 kg x 3R

27: 18 kg x 10L + 10R - tired, stopped, 144 snatches

Last Sat was 150 snatches, all 18 kg, in 30 min, so about the same volume but heavier weight. Weighted average is 20 kg. Next SN session, maybe 5's @ 20 kg OTM for 30 min or more

## Friday, March 20, 2020

### SW, MP

Today, Friday

Cossack stretch and bw windmills

SW:

24 kg x 10L, 10R, 10L, 10R, 10L, 10R - total 60, no clock

MP: 20 kg

1-2-3 - total 6

4-2-3 - total 15

1L-2L-3L-1R-2R-3R, per suggestion, didn't like, pressing muscles too fatigued (or need more rest time), total 21

2-3-4 - total 30

Cossack stretch and bw windmills

SW:

24 kg x 10L, 10R, 10L, 10R, 10L, 10R - total 60, no clock

MP: 20 kg

1-2-3 - total 6

4-2-3 - total 15

1L-2L-3L-1R-2R-3R, per suggestion, didn't like, pressing muscles too fatigued (or need more rest time), total 21

2-3-4 - total 30

## Thursday, March 19, 2020

### SW, DL

Today, Thursday

walk, including home from grocery store with +35 lbs.

SW:

00:00 - 44 kg x 2h x 5

01:00 - 44 kg x 2h x 5

02:00 - 32 kg x L x 5

03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5

09:00 - 44 kg x 2h x 5

10:00 - 32 kg x L x 5

11:00 - 32 kg x R x 5

HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10

17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps

Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

walk, including home from grocery store with +35 lbs.

SW:

00:00 - 44 kg x 2h x 5

01:00 - 44 kg x 2h x 5

02:00 - 32 kg x L x 5

03:00 - 32 kg x R x 5

HR back to 80 by 5:00

rest

08:00 - 44 kg x 2h x 5

09:00 - 44 kg x 2h x 5

10:00 - 32 kg x L x 5

11:00 - 32 kg x R x 5

HR got higher but swings got better

HR back to 80 by 13:00

rest

16:00 - 32 kg x 2h x 10

17:00 - 32 kg x 2h x 10

HR got higher still

HR in the 80's by 20:00

Have reached our minimum ballistics day total of 60 reps

Planning also to barbell DL so this is plenty for today

20 min-ish break

DL:

120 kg x 5 l/u (favored grip)

130 kg x 3 r/u (other grip)

140 kg x 3 l/u - excellent, up from 2 reps last week and 1 the week before

Should back off next week in some form or other.

## Wednesday, March 18, 2020

### SW, MP

Yesterday, Tuesday

walk

FSQ: 2 x 24 kg x 5

Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps

NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2

20 kg x 5

22 kg x 3

20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

walk

FSQ: 2 x 24 kg x 5

Today, Wednesday

walk

SW: 32 kg x 2h x 20

MP: ROP light, 5 x 1-2 (or equivalent), total 15 reps

NB: Change of plan today, had been doing light on Wed but will try this now

22 kg x 1, 2

20 kg x 5

22 kg x 3

20 kg x 5 = 16 reps total

break

SW: 32 kg x 6L/R

## Monday, March 16, 2020

### FSQ, MP

Yesterday, Sunday: walk

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1

01: 2

03: 3

06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1

11: 2

13: 3

16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1

21: 2

23: 3

26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1

31: 2

33: 3

36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1

41: 2

43: 3

46: 4 - now done through 5 x 1-2-3-4

Today, Monday

FSQ: 2 x 24 kg x 4, 4 - these are getting better in all ways. Still doing the behind-the-heels clean

MP: (ROP) 20 kg, lf

00: 1

01: 2

03: 3

06: 4

wait 4+2? Decided to go on 10 instead of 12

10: 1

11: 2

13: 3

16: 4

we'll try going a ladder every 10 minutes and see how that goes

20: 1

21: 2

23: 3

26: 4 - duplicates last week's 3 x 1-2-3-4

30: 1

31: 2

33: 3

36: 4 - surpasses last week's 3 x 1-2-3-4

40: 1

41: 2

43: 3

46: 4 - now done through 5 x 1-2-3-4

## Sunday, March 15, 2020

### SN

Yesterday, Saturday

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

SN: 18 kg, 5's LF on the minute for 30 minutes, total is 30 x 5 = 150 snatches

## Friday, March 13, 2020

### SW, FSQ, 1LDL, MP

Today, Friday

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R

20 kg x 3L/R

24 kg x 2L/R

24 kg x 1L/R

20 kg x 3L/R

20 kg x 3L/R

Modelled on this: https://breakingmuscle.com/fitness/hirt-for-hypertrophy

First warmup w/ 12 kg halo ladder: 1R/L, 2R/L, 3R/L

then id the following:

00 - SW 24 kg x 20 2h

03 - FSQ 2 x 24 kg x 3

06 - FSQ 2 x 24 kg x 3

08 - 1LDL x 24 kg x 1R/L

10 - SW 24 kg x 20 x 2h

Great short workout. Will press later, 5 x 1-2 @ 20 kg. Kept the swings light because I will snatch tomorrow.

long break

MP (ROP Light Day). Plan calls for 5 x 1-2 = 15 total reps

20 kg x 3L/R

20 kg x 3L/R

24 kg x 2L/R

24 kg x 1L/R

20 kg x 3L/R

20 kg x 3L/R

## Thursday, March 12, 2020

### DL

Today, Thursday

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

2nd day in a row Buteyko walk + jog

WM: 4 kg x 1L/R - figuring these out again

Rings: StC but angled FL

walk and long break

DL: all paused light tng

120 kg x 4 r/u

130 kg x 3 l/u fingerhook grip (forgot to do that on 1st set)

140 kg x 2 l/u fingerhook - excellent

## Wednesday, March 11, 2020

### WM, SW, MP

Yesterday, Tuesday

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L

01:00 - 8R

02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R

01 - 2L/R

03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L

35 - 6R

walk

Today, Wednesday

Buteyko walk with short jog at end - unusual for me, I went from the last pause and its nose-holding jog, directly into a regular jog.

WM: 4 kg x 1L/R, x 2L/R - have to remember to keep hip back as well as to the side

SW: 32 kg

00:00 - 8L

01:00 - 8R

02:00 - 16 2h

break 5-10 min

repeat

break 5-10 min

repeat - total 96 swings

break

MP (ROP) Medium

00 - 1L/R

01 - 2L/R

03 - 3L/R

Repeat on 08 but 24 kg for the single

Repeat on 16 but 22 kg for the double

Repeat on 24 but 22 kg for the single

Repeat on 32 was planned but instead:

34 - 6L

35 - 6R

## Monday, March 9, 2020

### MP (ROP)

Today, Monday

walk

dip stretch

FSQ: 20 + 22, x 3 each way with dead-from-heels clean to start

MP: 20 kg - able to skip 2 weeks so instead of 1 x 1-2-3-4 got 3 x 1-2-3-4

00:00 - 1L/R

01:00 - 2L/R

03:00 - 3L/R

06:00 - 4L/R

12:00 - repeat above

24:00 - repeat above, but tried a faster and more to-the-front groove, the resulting 4th rep on final set was iffy

37:00 - 1L/R (planned to start on 36 but missed it at my desk)

38:00 - 2L/R

40:00 - 3L/R

45:00 - 1L/R

44:00 - 2L/R

48:00 - 3L/R

Plan was

start

do 1 rep

elapsed 1 since previous start

do 2 reps starting at 1:00

elapsed 2 since previous start

do 3 reps starting at 3:00

elapse 3 since previous start

do 4 reps starting at 6:00

elapse 4 + 2 extra

At 12, next ladder

For ladders to 3, next ladder would start elapse 3 + 2 extra

walk

dip stretch

FSQ: 20 + 22, x 3 each way with dead-from-heels clean to start

MP: 20 kg - able to skip 2 weeks so instead of 1 x 1-2-3-4 got 3 x 1-2-3-4

00:00 - 1L/R

01:00 - 2L/R

03:00 - 3L/R

06:00 - 4L/R

12:00 - repeat above

24:00 - repeat above, but tried a faster and more to-the-front groove, the resulting 4th rep on final set was iffy

37:00 - 1L/R (planned to start on 36 but missed it at my desk)

38:00 - 2L/R

40:00 - 3L/R

45:00 - 1L/R

44:00 - 2L/R

48:00 - 3L/R

Plan was

start

do 1 rep

elapsed 1 since previous start

do 2 reps starting at 1:00

elapsed 2 since previous start

do 3 reps starting at 3:00

elapse 3 since previous start

do 4 reps starting at 6:00

elapse 4 + 2 extra

At 12, next ladder

For ladders to 3, next ladder would start elapse 3 + 2 extra

## Saturday, March 7, 2020

### FSQ, SW

Today, Saturday

FSQ: a 22 and a 20, x 5, x 5, again the BH dead clean

SW: 24 kg x 2h x 30, rest, x 30, pulse to 150-ish both time

walk

FSQ: a 22 and a 20, x 5, x 5, again the BH dead clean

SW: 24 kg x 2h x 30, rest, x 30, pulse to 150-ish both time

walk

## Friday, March 6, 2020

### SN, C&P

Today, Friday

walk

SN: 18 kg

00:00 - 10L in about :20

02:00 - 10R, same

04:00 - 10L, same

06:00 - 10R, same

08:00 - 10L, same

10:00 - 10R, same

12:00 - 15L+15R in about 1:10 - total 90 reps, worked on turning around at the back quickly, waiting on hip hinge, but not dialing the volume control past 8, aiming for 6 or 7.

NB: Wore HRM, hit a new recent max of 179 in final set

break

C&P: 20 kg

1 L/R

short rest

4 w/o putting bell down as alternating singles

walk

SN: 18 kg

00:00 - 10L in about :20

02:00 - 10R, same

04:00 - 10L, same

06:00 - 10R, same

08:00 - 10L, same

10:00 - 10R, same

12:00 - 15L+15R in about 1:10 - total 90 reps, worked on turning around at the back quickly, waiting on hip hinge, but not dialing the volume control past 8, aiming for 6 or 7.

NB: Wore HRM, hit a new recent max of 179 in final set

break

C&P: 20 kg

1 L/R

short rest

4 w/o putting bell down as alternating singles

## Thursday, March 5, 2020

### DL

Today, Thursday

walk

DL: fingerhook grip

120 kg x 1 r/u

120 kg x 2 r/u

120 kg x 3 l/u

130 kg x 1 l/u

140 kg x 1 l/u - legs shook a little but it didn't stop. Should probably do this more often, and 150 kg, too

break

WM: 4 kg x 2R, 2L - always problematic for me, but I need to keep doing them. They provide a good stretch and ROM for my very tight pec minor on the right side. I did the pec minor stretch on both sides, then the windmills.

walk

DL: fingerhook grip

120 kg x 1 r/u

120 kg x 2 r/u

120 kg x 3 l/u

130 kg x 1 l/u

140 kg x 1 l/u - legs shook a little but it didn't stop. Should probably do this more often, and 150 kg, too

break

WM: 4 kg x 2R, 2L - always problematic for me, but I need to keep doing them. They provide a good stretch and ROM for my very tight pec minor on the right side. I did the pec minor stretch on both sides, then the windmills.

## Wednesday, March 4, 2020

### FS, SW, MP

Today, Wednesday

WM: 4 kg, 1R/L

Worked on dead clean behind the heels + FSQ x 5. Worked up to an 18 kg in one hand and 20 kg in the other, and did one each way. Felt very good to me, will continue working on this as it's a fun and different way to clean the bells.

a few minutes break

SW: 24 kg

00:00 10L+10R in about :40

wait for HR to come down to 120 (zone 2)

2:20 10L+10R in about :40

wait for HR to come down to 120

5:00 20 2h in about :40

wait for HR to come down to 120

08:15 - enough for today

Peak was 154 (zone 4)

break

WM: 4 kg x 1R/L

Rings: StC x 1

MP:

22 kg x 1L/R, 20 kg x 2 L/R

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 1-2, lf, without putting the bell down

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 3L/R

WM: 4 kg, 1R/L

Worked on dead clean behind the heels + FSQ x 5. Worked up to an 18 kg in one hand and 20 kg in the other, and did one each way. Felt very good to me, will continue working on this as it's a fun and different way to clean the bells.

a few minutes break

SW: 24 kg

00:00 10L+10R in about :40

wait for HR to come down to 120 (zone 2)

2:20 10L+10R in about :40

wait for HR to come down to 120

5:00 20 2h in about :40

wait for HR to come down to 120

08:15 - enough for today

Peak was 154 (zone 4)

break

WM: 4 kg x 1R/L

Rings: StC x 1

MP:

22 kg x 1L/R, 20 kg x 2 L/R

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 1-2, lf, without putting the bell down

22 kg x 1L/R, 20 kg x 2 L/R

20 kg x 3L/R

## Tuesday, March 3, 2020

### SW

walk

WM: 4 kg x 1 R/L - this helps, should continue

Rings: StC but didn't go all the way around - too tired today

SW:

32 kg x 10L, 10R and repeat for 60 total on the 2:00

24 kg x 10L, 10R and repeat for 40 total on the 2:00

working on fingerhook grip and loading hips when doing left side, which seems not to happen as much because my grip is weaker on that side.

WM: 4 kg x 1 R/L - this helps, should continue

Rings: StC but didn't go all the way around - too tired today

SW:

32 kg x 10L, 10R and repeat for 60 total on the 2:00

24 kg x 10L, 10R and repeat for 40 total on the 2:00

working on fingerhook grip and loading hips when doing left side, which seems not to happen as much because my grip is weaker on that side.

### MP

Today, Monday:

walk

24 kg:

4 swings of increasing height + 1 snatch x L, R

rest

repeat

SN: 1 w/ overhead hold of 15-20 sec, again, again, short rest, repeat on right side.

Two things are difficult - the catch at the top, but also trusting my grip on my left side after lowering the bell from overhead.

For pressing, we'll call last week a "prep" period, worked up to 40 reps in 4 x 2-3-5. Now, the ROP more "by the book". The plan is for next Monday, to do at least 1 ladder to 4, but hopefully 2 ladders or even 3 ladders to 4, and finish with ladders to 3. Probably just do singles again @ 24 kg

C&P:

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

* Now 11 reps remaining - 2, 3, 1, 2, 3 - going for longer sets and MP instead of C&P

20 kg x 7L/R, longish break, and 4L/R

Plan is 5 x 1-2 on Wed and 1 x 1 on Friday, then at least 1 x 1-2-3-4 and 4 x 1-2-3 next Monday

walk

24 kg:

4 swings of increasing height + 1 snatch x L, R

rest

repeat

SN: 1 w/ overhead hold of 15-20 sec, again, again, short rest, repeat on right side.

Two things are difficult - the catch at the top, but also trusting my grip on my left side after lowering the bell from overhead.

For pressing, we'll call last week a "prep" period, worked up to 40 reps in 4 x 2-3-5. Now, the ROP more "by the book". The plan is for next Monday, to do at least 1 ladder to 4, but hopefully 2 ladders or even 3 ladders to 4, and finish with ladders to 3. Probably just do singles again @ 24 kg

C&P:

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

20 kg x 2L/R, x 3L/R

24 kg x 1L/R

* Now 11 reps remaining - 2, 3, 1, 2, 3 - going for longer sets and MP instead of C&P

20 kg x 7L/R, longish break, and 4L/R

Plan is 5 x 1-2 on Wed and 1 x 1 on Friday, then at least 1 x 1-2-3-4 and 4 x 1-2-3 next Monday

## 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

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

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

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

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

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

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.

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

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

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

## 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.

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

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

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

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.

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

### 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.

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

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

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.

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

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

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

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

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

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.

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

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

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

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.

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.

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