Week 4, Day 1, FSQ 165 x 5, DB BP 45's x 5

Lots going on here, Dec 31, lots of people around, lift at 4 PM

FSQ: All ATG

bar x 5 - exhale and explode up

95 x 3 - exhale and try to explode up, didn't feel terribly explosive

135 x 1

155 x 1

165 x 5 http://youtu.be/svWs8DmRNV4

For comparison, here is FSQ 165 x 5 from 4 months ago, Sept. 5, 2012.  I think you'll notice the difference in depth.  http://www.youtube.com/watch?v=Rsmj42nfbBI

The plan calls for FSQ ATG 170 x 5 on Thursday then - Hallelujah! - switch to triples for the next 4 weeks, covering 175 to 210.  Now that I think about it, 210 for a triple doesn't exactly sound like fun, either. :)

DB BP:

25's x 5 - 3 or more breaths per rep

45's x 5 - 2-sec pause but no exhale - these are now heavy for me.

HLR - 1

Onward and Upward

Weekend - Off, then Swings

Saturday - walk, stretch.

Sunday - stretch

Handstand PU - wall-supported, starting at the bottom, only got an inch or two off the ground but that's OK.  Also did some headstands.

Try a new format for swings:

0:00 - 48 kg 2-hand swing x 5
0:30 - 32 kg left-hand swing x 5
1:00 - 48 kg 2-hand swing x 5
1:30 - 32 kg right-hand swing x 5

Repeat the above, total of 4 minutes, like this format and will try to use it again.

Onward and Upward

Week 3, Day 4 - 24 kg KB C&P, 28 kg Weighted PU, 100 lb. Incline BP, Frog DL 240 x 5

warmup - stretch a little, walk

24 kg:

c&p ladder 1-2-3

PU: 28 kg on left foot x 1, right foot x 1 on short rest

Incline BP:

bar x 8,

100 x 7, 6

DL: Frog

135 x 5

Switch to Okie bar and

225 x 2

240 x 2 - lost balance, took short rest and tried again, 240 x 5 - video of both

http://youtu.be/0NrlOyIhzBM

Notes - 2nd set of DL's, first rep not as good as first set's first rep.  Also started losing grip in right hand on second set of DL's

Onward and Upward

Week 3, Day 3, FSQ 160 x 5, BP 155 x 5

warmup - floor work, OHS and shoulder dislocates w/ stick, a few light sumo DL's while demo'ing for my wife

FSQ:

bar x 4

95 x 3

135 x 2

160 x 5 ATG - video http://youtu.be/0qn35hm955Y


BP:

DB DB 25's x 8 paused and exhaled

bar x 8

105 x 5

135 x 2

155 x 5 - getting tough, also new bench isn't quite the right height for the hooks.

HLR: 2

Onward and Upward

Merry Christmas - Week 3, Day 2, Incline BP 95 x 8, Frog DL 235 x 5

Day 1 of Week 3 happened on Sunday because we traveled to see family for an early Christmas but we're home now.  Yesterday did some splits works after cossack sequence and also some headstands poolside at the hotel.

Today is Week 3, Day 2 - overhead press and deadlift.

Warmup - walk a couple of miles w/ my wife, a little of the usual stretching.

OHP - we will substitute, per Marty, the steep incline barbell "bench" press for the usual kettlebell presses, but we'll keep the kb press in there a little, just to stay fresh at it.  We'll switch to the 1-arm version:

24 kg clean & press ladder, lf, 1-2-3

IBP (Incline BP):

bar x 3

95 x 8 - work set

This was the perfect weight for a set of 8, last rep a struggle but got it, and a perfect start to IBP for me - this is my first work set ever of these.  Overall solid, which the first try at these last week was certainly not.

Backoff sets and to demo for my son: DB BP 25's x 5 - felt great, as they always do.


DL: Frog

135 x 3

205 x 2

235 x 5 - double overhand grip, just wasn't ready to concede this weight to this grip, glad I got this.  Took a wide enough grip that I had my entire hand on the knurling, albeit just barely.

Notes - tough on the dear abbies to lower that slowly.  Also considering switching to conventional at a 3" deficit for 2nd DL day of the week, will decide on or before Friday.

32: Contralateral 1-leg DL, lf, 1 - tough, need to do these more, but got a single each side.

Onward and Upward

FSQ 155 x 5, DB BP 40's x 6, 6

The Plan

FSQ 155 x 5 ATG

DB BP - 35's or 40's for 8's

Doing this on Sunday instead of the usual Monday because we're traveling later today

Warmup: Cossack sequence, shoulder dislocates and OHS w/ stick, OHS w/ empty bar and pause/exhale

FSQ: bar x 1, safeties were too high, really stupid on my part, feels like I got punched in the bottom of the throat.  Reset safeties then

bar x 3

95 x 3

115 x 1

135 x 1

155 x 5 - http://youtu.be/YT9H1yuiTSw


DB BP:

20's x 8 - paused and exhaled

40's x 6, 6 - paused and exhaled, vid of second set http://youtu.be/x6a8V33AGNM

Onward and Upward!

Variety - Getups, Incline Press, Swings

TGU: singles each side @ bw, 12, 16 kg, 24 kg x 2 singles each side alternating

Incline Press: first tries, played with setup, ended with an unevenly loaded (my wife - thanks, honey!) 95 lbs. one side missing the 5 lb. plate to make it 100 lbs.  6 reps

48: 2-hand swing, 7, 7 on the :60

Not doing more today because I have to do with 1 day's less rest, doing Monday's planned workout on Sunday due to travel.

Onward and Upward