SN: experiment with 15 lb (6.8 kg, we'll call it 7 kg) bar
7 kg x 2
9.5 x 2
12 x 2
14.5 x 2
switch to 15 kg bar
15 kg x 3
17.5 x 3 - little dip at catch from here on out
20 x 3
switch to 20 kg bar
20 x 3
22.5 x 3
25 x 3 - first one was a press-out, next two were good, IMO
May 21 - off, was strength planned, tired
May 22 - walk-run as walk 4:00, run 2:30 - excellent result, improvement on previous session with this timing
FSQ: Using the 15-degree slant board and a pause at the bottom
42.5 kg (50%) x 5, 5, 5 on long rests - enough for the knees, doesn't feel bad but does feel different.
BP: light warmup, then 65 kg x 5, 6. Ring fingers on rings - much better than middle fingers on rings, much more shoulder friendly. Will stick with ring fingers on rings.
GU: to hand on mattress, 1-2-3-4 ladder, up to hand on final rep, held a small bottle in my hand for some, just to have a little weight.
StC: 1, no KE after because this was tough to do today
FSQ:
40 kg x 3
55 x 2
65 x 1
75 x 1
85 x 1 - PR
EVIL WHEEL: 3rd step x 5, 5, 5
walk 4:30, run 2:30 - took 3:21 off previous time, HR was a bit higher, but I wasn't trying to run faster, just trying to repeat Wednesday.
walk
CL: tall: 3, 3, 1
FSQ: 52.5 kg x 7, 8, 5 - short on time so longer sets, focus on knees as far forward as possible
Best result yet. 4:30 walk, 2:30 run, max = 149, avg = 119, 9 run segments
walk to grocery store first, walk in NYC later
a few bw WM and a few GU to elbow along the way
FSQ:
bar x 3
45 kg x 2 (56.25%)
55 kg x 2 (6.75%)
65 kg x 5, 5, 5, 5, 5 - rest 5 min between sets (81.25%)
break
BP:
bar + some small weights x 1
65 kg x 5, 5, 5 - right shoulder feeling a bit weak and out of its good grove, 3 - better but going to stop here for reasons of time, otherwise might have done one more short, 2-3 rep, set
Yesterday, Sunday, May 11 - no exercise other than a bit of walking and a StC early AM.
Today:
GU - on mattress, 1-2-3-4-5 ladder, rf, only to elbow and no weight.
walk-run - best yet. Peak only 151, recovery better, and this was the first time on only 4:30 rests, kept same 2:30 run as the last few weeks. Excellent result.
CL: tall muscle
20 kg x 3
22.5 kg x 3
22.5 x 2 reps x 5 sets OTM
25 kg x a few
30 kg - played with my first tall cleans - dropping rapidly under the bar. I landed on my rear end the first time but then got it figured out, sort of.
PJK: a few power jerks with an empty bar, looking for right grip width for full elbow extension at catch.
FSQ:
45 kg x 5
55 x 5 - and stopping there. All the cleans were tiring, 55 felt heavy, so we'll call it a day
Got a little further than last time, Avg was 128, max was 156, but it simply felt better.
CL: tall muscle
bar x 3
last time, 25 kg but was too much, so 22.5 this time
22.5 kg x 3 - all good, 3 - last one not good, 3, 3, 3 - 3 reps x 5 sets. Next time, 4 reps x 4 sets
NB: did above but not in Oly shoes, just forgot.
PJK: power jerk, empty 15 kg bar: 3 reps. Possible
FSQ:
40 kg x 3 - pause at bottom
52.5 x 4, 4, 4, 4, 4 - experimented with grip width, found a little wider was ok but a lot wider felt weird on my right shoulder. Maybe that's bad and maybe it's good - IDK.
EVIL WHEEL: 3rd step x 3, 3, 3, 3, 3 - every improving. Next time, maybe 4 sets of 4
Same parameters as Monday, walk 5:00 and run 2:30. Progress, staying out of the red zone longer and not getting quite as high in it when I do.
3.7 miles walked according to my phone
break
FSQ:
heels on 1" rubber plate: 40 kg x 5, 50 kg x 5
heels on ground: 62.5 kg x 5 x 5 - about 6:00 rest between sets
short break
BP:
60 kg x 5, 5, 5, 5 - 4 sets of 5 reps, seems good for today.
Average 124, Max 154, two minutes and 30 seconds run, reduce the rest to 5 minutes even.
Got in an eighth running segment as a result of the shorter rest times. Nice running weather, about 60° and overcast. Made an effort to stay out of the red zone, and to take the recoveries as relaxed as possible. Overall time on my feet was only a minute or two longer, but I went further.
An important variable, I think, this morning was that I took about a mile or a mile and a half walk came home for 10 or 15 minutes and then went out for my combined walk run. I think that may have warmed me up in a good way.
CL: Tall Muscle
20 kg x 4
25 kg x 3, 3, 3 - 1st reps are best.
break
FSQ: (light)
bar x 2
40 kg x 3
50 x 4, 4, 4, 4, 4 - per Faleev, 4 reps x 5 set at 80% of heavy day weight
Evil Wheel: 3rd step (20" = 4th step is 27") , 3 reps x 4 sets - improving
Same or very similar numbers as 4 days ago but was warm, muggy weather. Felt better overall, felt a little easier.
lots of errands, walk some, etc.
CL: Tall Muscle
bar (20 kg) x 3
25 kg x 3, 3, 3
FSQ:
40 kg x 2
50 x 2
60 x 5, 5, 5, 5, 5 - 5 x 5 = very good, focus on knees forward on the descent and straight up on the ascent. Now able to keep pinkies under the bar - flexibility is improving. Like gripping right up to the inside edge of the knurling.
break
BP:
62.5 kg x 5 - j-hook's too low (were for Bronwen), moved them for next set
65 x 5 - reset j-hooks for Bronwen and stripped the bar
