Saturday, September 19, 2020

September 19, 2020: Variety

short walk PU: rings, 1 arm + index, lf, as yesterday, single plus a brief hang at the end BP: 145 x 6, middle fingers on rings Zercher DL: 135 lb x 1, bar on 4" blocks (my wife's setup) DL: 125 kg x 5, conventional, r/u, AC, tried to keep hips back and lower same but reverse grip - not completely recovered by still OK.

Friday, September 18, 2020

September 18, 2020: Variety (PU, BP)

walk 3.5 miles PU: left hand + right index finger in Eagle Loop x 1, hold at bottom w/ only left hand reverse, but hold at bottom not comfortable on right shoulder, so longer hold with some stabilization from left Repeat above, using middle finger on other hand by itself. This time able to get right hand hang at end - secret seems to be to focus on gripping the crap out of the ring, and particularly focusing on the ring and pinkie fingers. Right pinkie is definitely my weakest finger, and have been working on getting it into the act on all lifts more lately, with good results. Repeat above, using ring and pinkie fingers of other hand. break BP: 135 x 5, pinkies 150 x 3, middle fingers 135 x 6, middle fingers 150 x 4, middle finger - 18 reps total, HARI = 2535/18 = 140.83 = 80.48% (of 175 lb)

Thursday, September 17, 2020

September 17, 2020: Easy DL

very tired from BP workout late yesterday walk DL: 125 kg 2 reps, AB, trying to involve hips more 2 reps, EC, same 2 reps, narrow sumo, same

September 16, 2020

Yesterday, Tuesday, no lifting, just a nice walk Today, Wednesday: walk PU, rings: left hand + right index x 1, reverse left hand + right index and middle x 2, reverse left hand + right index, middle, and ring x 3, reverse nice progression: 1 @ +1 finger, 2 @ +2 fingers, 3 @ +3 fingers BP: 135 x 5 = 675 145 x 4 = 580 155 x 3 = 465 135 x 6 = 810 145 x 4 = 580 155 x 2 = 310 165 x 1 = 165 = 3585 3585 / 25 = 143.4 HARI 25 reps total

Wednesday, September 16, 2020

September 14, 2020: BP, DL

walk about 3 miles short hang from rings short dip stretch BP: middle fingers on rings 135 x 9 - nice not to do these after other things like pullups DL: 125 x 3 double over AB 135 x 3 r/u AB 145 x 3 l/u AB

Monday, September 14, 2020

September 13, 2020: Variety (strength: GU, PU, BP)

bar hangs - rings, one arm and assisted 1-arm GU: 12 kg x 1, rf 16 kg x 1, rf - not great, but we'll take it for a first time. PU: rings, left hand + middle and ring fingers on eagle loop x 1, reverse left hand + ring and pinkie fingers on eagle loop x 1, reverse BP: middle fingers on rings 135 x 6 145 x 4 155 x 3

Saturday, September 12, 2020

September 12, 2020: Variety (DL)

walk DL: 125 kg x 3, 1, double over SF 125 kg x 3, double over EC 125 kg x 3, double over SF 125 kg x 3, double over EC

Friday, September 11, 2020

September 11, 2020 - Variety (PU, SW, BP)

2-arm bar hangs 1-arm hangs, rings - right side not as comfortable PU, rings: left hand + index and middle on eagle loop x 2, reverse left hand + index and middle on eagle loop x 3, reverse break SW: 44 kg x 2h x 16 - good BP: 00:00 01:30 - 145 x 5, pinkies on rings 05:00 - 145 x 5, ring fingers on rings 08:30 - 145 x 4, middle fingers on rings - total = 14 reps @ 145, huge increase in HARI maybe reverse the finger order next time

Thursday, September 10, 2020

September 10, 2020: Variety (GU, BP)

walk GU: 4 alternating singles @ 12 kg, rf BP: 145 x 3, middle fingers on rings 135 x 7, middle fingers on rings

Wednesday, September 9, 2020

September 9, 2020 - Variety (SW, BP, DL)

SW: 24 kg x 5's, lf, total 30, switch on the fly (take about 1 min) BP: 00:30 - 135 x 5, pinkies on rings 03:00 - 135 x 5, pinkies on rings 05:30 - 135 x 5, ring fingers on rings 08:00 - 135 x 4, ring fingers, struggled w/ last rep 13:00 - 145 x 2, middle fingers on rings 18:00 - 145 x 2, middle fingers - total = 23 reps, HARi = 136.74 lb, best reps and HARI this go-round break Zercher DL on 4" blocks 135 x 1, 1 NB: My wife is deadlifting 135 lbs and up from 4" blocks, so that's a good setup for me to start working on my Zercher DL again. DL: bar + 25's + 20's + comp clamps = 115 kg = 253 lb bar + 2x25's + comp clamps = 125 kg = 275 lb 115 kg x 3, conventional, double overhand, SF style 115 kg x 3, conventional, double overhand, EC style 125 kg x 3, conventional, double overhand, SF style 125 kg x 3, conventional, double overhand, EC style

Tuesday, September 8, 2020

September 8, 2020: Variety

bar hangs x 2h x a few PU: rings left hand + right index and middle in eagle loop x 3, repeat for other side NB: nice pop in right should when it was the pulling side repeat all the above. Right shoulder seems in a better place after the big pop. For everything above, 3rd rep wasn't quite as high at the finish as the first two - a thing to try to improve before adding reps, but these are getting easier and faster, and the eagle loop is a good thing - makes it tougher at the top. GU: 12 kg, rf, alternating singles, 3 each side.

Monday, September 7, 2020

September 7, 2020: Variety (SW + BP)

Yesterday, Sunday, not much Today, Monday walk HIRT-inspired 00:00 - 1h SW x 5's, left, total 30 03:00 - BP 135 x 5 05:00 - BP 135 x 5 07:00 - BP 135 x 5 13:00 - BP 135 x 5 - 20 reps is yet another volume PR at this weight experimented with grip widths between pinkie on rings and index fingers on rings - so far, all feel fine.

September 5, 2020

early walk 2.6 miles more walking later, total 5.5 miles

Saturday, September 5, 2020

September 4, 2020: Variety

a little stretching, including one arm plus one or two fingers on the rings GU: alternating singles: 8 kg, 10 kg, 12 kg, 8 kg, 12 kg Dip Stretch PU on rings: left hand + index and middle fingers on eagle loop x 1, reverse left hand + index and middle fingers on eagle loop x 2, reverse SQ: high bar 135 x 3, 4, 5

Thursday, September 3, 2020

September 3, 2020: Variety (mixed, HIRT style)

walk 4.5 miles 00:00 SW: 32 kg x 2h x 20 02:30 BP: 135 x 3 04:30 BP: 135 x 4 06:30 BP: 135 x 4 - total 11, 2nd day in a row of BP 10:30 SW: 32 kg x 2h x 20

Wednesday, September 2, 2020

September 2, 2020: Variety (strength)

Bar Hang - 2h Bar hang - rings, each way PU: rings, 1 hand + 1 finger today left hand + right index finger x 1, reverse repeat above, better focus on main hand, better result repeat again but using Eagle Loop for index finger - seems a little harder overall due to lower height of supporting finger, but also a little easier on the finger. repeat again, back to using just rings, and did a pause at the top, a slower negative, and a brief hang at the bottom again. A little frightening on the right arm but it all went OK and actually felt great afterwards. 4 each way - progress SQ: FSQ - 115 x 3 HBBS - 115 x 3 LBBS - 115 x 3 135 x HB x 3 LB x 3 HB x 3 LB x 3 BP: 00:00 - 2 w/ 2 sec pause 02:00 - 3 2/ 1 sec pause Repeat at 4:00 repeat at 8:00 repeat at 12:00 but just one set, total 17 reps, up from 14 last time.

September 1 2020: Variety (S&S)

Short walk GU: alternating singles, lf: 8 kg, 10 kg, 8 kg, 10 kg, 10 kg - took my time Timed, took a nap instead of swings - glad I did.