From "Enter The Kettlebell" by Pavel Tsatsouline, Page 82: "A passing-by jarhead buddy of his joked, “Are those your legs, or are you riding a chicken?!” Fighting men ride chickens - got a problem with that?" I am not a fighting man but I choose to ride chickens, to be strong and thin. A few months shy of my 57th birthday, I also want to be healthy in every way possible.
Thursday, December 31, 2020
December 31, 2020: Variety: PU, GU, Hack DL, SW
Wednesday, December 30, 2020
December 30, 2020: SW, PU, SQ
Tuesday, December 29, 2020
December 29, 2020: SW, PU, BP
Monday, December 28, 2020
December 28, 2020: SW, PU, DL
Sunday, December 27, 2020
December 27, 2020: BP
Thursday, December 24, 2020
December 24, 2020: PU, SQ
Wednesday, December 23, 2020
December 23, 2020: SW, GU, BP
Tuesday, December 22, 2020
December 21, 2020:
Thursday, December 17, 2020
Wednesday, December 16, 2020
December 16, 2020: SW, DL
Tuesday, December 15, 2020
December 15, 2020: PU, BP
Monday, December 14, 2020
December 14, 2020: SW
Sunday, December 13, 2020
December 13, 2020: SW, DL
Friday, December 11, 2020
December 11, 2020: SW, BP (light)
Wednesday, December 9, 2020
December 9, 2020: SW, PU, SQ
Tuesday, December 8, 2020
December 8, 2020: BP
Monday, December 7, 2020
Sunday, December 6, 2020
December 6, 2020: PU, SW, DL
Saturday, December 5, 2020
December 5, 2020: PU
Friday, December 4, 2020
December 4, 2020:
Thursday, December 3, 2020
December 3, 2020: PU, DL
Wednesday, December 2, 2020
December 2, 2020: SW, BP
December 1, 2020: SW
Monday, November 30, 2020
November 30, 2020:SQ
Sunday, November 29, 2020
November 29, 2020
Wednesday, November 25, 2020
November 25, 2020: PU, BP, DL
Tuesday, November 24, 2020
November 24, 2020: SW, SQ
Monday, November 23, 2020
November 23, 2020: SW, SQ, BP
November 22, 2020: DL
Saturday, November 21, 2020
November 21, 2020: BP
Friday, November 20, 2020
November 20, 2020: SW, SQ
Wednesday, November 18, 2020
November 18, 2020: SW, SQ, BP
Tuesday, November 17, 2020
November 17, 2020: PU, SW, DL
Monday, November 16, 2020
November 16, 2020: SW, SQ, BP
Sunday, November 15, 2020
November 15, 2020:
Friday, November 13, 2020
November 13, 2020: BP, DL
01:00 32 kg x 2h x 10
05:00 24 kg x left x 10
06:00 24 kg x right x 10
later
BP: (first since competition last Saturday)
135 x 5 150 x 2, 3, 3 break 1-leg contralateral DL: 24 kg x 2R, 2L DL: (again first since competition last weekend) 115 kg x 2 narrow sumo, double overhand 115 kg x 2, conventional, double overhand
Thursday, November 12, 2020
Tuesday, November 10, 2020
November 10, 2020
Monday, November 9, 2020
November 9, 2020:
Friday, November 6, 2020
November 4, 2020:
Tuesday, November 3, 2020
November 3, 2020
Friday, October 30, 2020
October 30, 2020: SW, DL
Tuesday, October 27, 2020
October 27, 2020: SQ/BP/DL
October 26, 2020:
Monday, October 26, 2020
October 25, 2020: SW
Friday, October 23, 2020
October 23, 2020: SQ/BP/DL
Thursday, October 22, 2020
October 22, 2020: GU, SQ/BP/DL
October 21, 2020
Wednesday, October 21, 2020
October 20, 2020
Monday, October 19, 2020
October 19, 2020: GU, SW (recovery)
Wednesday, October 14, 2020
October 14, 2020
October 13, 2020: SQ, BP
Tuesday, October 13, 2020
October 9, 2020: BP,
Thursday, October 8, 2020
October 8, 2020: SQ, BP
Tuesday, October 6, 2020
October 6, 2020:
Monday, October 5, 2020
October 5, 2020
Friday, October 2, 2020
October 2, 2020: BP
Thursday, October 1, 2020
October 1, 2020: DL
Wednesday, September 30, 2020
September 30, 2020: BP
September 29, 2020: Variety (DL)
Sunday, September 27, 2020
September 27, 2020: Variety (PU, BP, SW)
Saturday, September 26, 2020
September 26, 2020: (SW, BP)
Friday, September 25, 2020
September 25, 2020: Variety
September 24, 2020: Variety (PU, DL)
Thursday, September 24, 2020
September 23, 2020: Variety (DL)
Tuesday, September 22, 2020
September 22, 2020: Variety(PU, BP)
Monday, September 21, 2020
September 21, 2020: Variety/Off
Sunday, September 20, 2020
September 20, 2020: Variety (PU, BP, DL)
Saturday, September 19, 2020
September 19, 2020: Variety
Friday, September 18, 2020
September 18, 2020: Variety (PU, BP)
Thursday, September 17, 2020
September 17, 2020: Easy DL
September 16, 2020
Wednesday, September 16, 2020
September 14, 2020: BP, DL
Monday, September 14, 2020
September 13, 2020: Variety (strength: GU, PU, BP)
Saturday, September 12, 2020
September 12, 2020: Variety (DL)
Friday, September 11, 2020
September 11, 2020 - Variety (PU, SW, BP)
Thursday, September 10, 2020
September 10, 2020: Variety (GU, BP)
Wednesday, September 9, 2020
September 9, 2020 - Variety (SW, BP, DL)
Tuesday, September 8, 2020
September 8, 2020: Variety
Monday, September 7, 2020
September 7, 2020: Variety (SW + BP)
Saturday, September 5, 2020
September 4, 2020: Variety
Thursday, September 3, 2020
September 3, 2020: Variety (mixed, HIRT style)
Wednesday, September 2, 2020
September 2, 2020: Variety (strength)
September 1 2020: Variety (S&S)
Sunday, August 30, 2020
August 30, 2020: Variety (strength)
Saturday, August 29, 2020
August 29, 2020: Variety (S&S)
Friday, August 28, 2020
August 28, 2020: Variety (strength)
Thursday, August 27, 2020
August 27, 2020: Variety (S&S)
Wednesday, August 26, 2020
August 26, 2020: Variety (Strength)
Tuesday, August 25, 2020
August 25, 2020: S&S-ish
Monday, August 24, 2020
August 24, 2020: Variety - Strength: PU, FSQ, BP
Saturday, August 22, 2020
August 22, 2020: Variety (S&S)
Friday, August 21, 2020
August 21, 2020: (T1, W1, D2) Strength
Thursday, August 20, 2020
August 20, 2020: (T1, W1, D1) GU x 2, SW x 100
Monday, August 17, 2020
August 17, 2020: Variety
Tuesday, August 11, 2020
August 11, 2020: DL(C1, W6)
Monday, August 10, 2020
August 10, 2020
Friday, August 7, 2020
August 7, 2020: DL (C1, W5, D2)
Thursday, August 6, 2020
August 6, 2020: Variety
Wednesday, August 5, 2020
August 5, 2020: DL (C1, W5, D1)
Tuesday, August 4, 2020
August 3, 2020: Variety
Sunday, August 2, 2020
August 2, 2020: Variety
Saturday, August 1, 2020
August 1, 2020: DL (C1, W4, D2)
Thursday, July 30, 2020
July 30, 2020: Variety
Wednesday, July 29, 2020
July 29, 2020: DL (C1, W4, D1)
July 28, 2020: Variety
Monday, July 27, 2020
July 27, 2020: Variety
Saturday, July 25, 2020
July 25, 2020: DL (C1, W3, D3)
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)
Wednesday, July 22, 2020
July 22, 2020: Variety
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)
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)
Thursday, July 16, 2020
July 16, 2020: DL (C1, W2, D2)
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
Monday, July 13, 2020
July 13, 2020: DL (C1, W2, D1)
Saturday, July 11, 2020
July 11, 2020: Variety
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)
A longish walk, about 3 miles
WM: 6 kg x 1R, 1L - excellent again
Thursday, July 9, 2020
July 9, 2020 - Variety
July 8, 2020: Variety
Tuesday, July 7, 2020
July 7, 2020: DL (C1, W1, D1)
Friday's plan: 150 x 2, 140 x 3, 130 x 3, 125 x 6 (NL=14) as
Friday, July 3, 2020
July 3, 2020: DL (P2, W4, D3)
Thursday, July 2, 2020
Variety
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.
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)
Saturday, June 27, 2020
Variety
Friday, June 26, 2020
June 26, 2020: DL (P2, W3, D3)
125 x 5, conventional, l/u
125 x 4, conventional, r/u
Wednesday, June 24, 2020
June 24, 2020: DL (P2, W3, D2)
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
Tuesday, June 23, 2020
MP (P1, W2, D2) but PR attempt instead
Monday, June 22, 2020
June 22, 2020: MP (P1, W4, D1), DL (P2, W3, D1)
135 x 1, narrow sumo, l/u - misloaded, needed a 5 left which I forget
140 x 2, narrow sumo, l/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
Sunday, June 21, 2020
3 Variety/Off/Easy Days
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)
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
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.
3 x 140, conventional l/u
Tuesday, June 16, 2020
MP (P1, W3, D2)
MP
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)
Friday, June 12, 2020
June 12, 2020: MP (P1, W2, D3), DL (P2, W1, D3)
Thursday, June 11, 2020
Variety
Wednesday, June 10, 2020
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
Tuesday, June 9, 2020
June 10, 2020: Wed MP (P1, W2, D2) DL (P2, W1, D2)
55 x 5
65 x 3
75 x 2
55 x 5
65 x 3
55 x 4
65 x 3
DL:
Monday, June 8, 2020
June 8, 2020: MP (P1, W2, D1), DL (P2, W1, D1)
Sunday, June 7, 2020
Variety - a few swings
Saturday, June 6, 2020
Variety
Variety
Friday, June 5, 2020
June 5, 2020: DL (P1, W4, D3)
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)
Tuesday, June 2, 2020
June 3, 2020: DL (P1, W4, D2)
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
Monday, June 1, 2020
June 1, 2020: MP (1,1,1), DL (1,4,1)
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
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
break to teach
Thursday, May 28, 2020
MP
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
Variety - Sprints
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
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
Cut the grass
Dip Stretch
MP: 65 lb x 6, 6 - progress
walk
Sunday, May 24, 2020
Walk, 20-rep DL
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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