BP
75 x 3
135 x 1, 2, 3
155 x 1
175 x 2 - not bad
DL:
3" platform: 225 x 3 over, 275 x 1 over, 315 x 1 left under. 315 felt great, really felt like I tried to drive hard through my right leg and succeeded.
1-1/2" platform: 335 x 1 right under - still not sure which grip is strongest for me, couldn't drive hard through right leg with this grip.
Video: http://youtu.be/zhb4AckgUsM
Contralateral KB DL: 24 kg, left foot and right arm x 2, opposite x 2, slow, controlled, good lockouts
Swing: 24 kg, 5L + 5R + 5L + 5R, no break
Onward and Upward
Thursday, May 30, 2013
Wednesday, May 29, 2013
Variety - See-Saw Military Press
Felt plenty stiff and sore in upper back and shoulders today
Cossack sequence
20/20: see-saw mil press, left first, 9 reps each way or 18 total. Ah....
short walk
Cossack sequence
20/20: see-saw mil press, left first, 9 reps each way or 18 total. Ah....
short walk
Tuesday, May 28, 2013
SQ 215 x fail, OHP 100 x 3 x 2
bar - SQ x 1, FSQ x 2
135 - FSQ x 2, SQ x 5
SQ singles @ 155, 175, 195 - good, 215 - fail. Looked great on video, just didn't have it at sticking point.
195 was too heavy a warmup - it felt like that was my one good, heavy-for-me squat for the day. Next time, maybe 135, 185, 215 and we'll see how that feels. I may go DL only at this meet in June - we'll see...
OHP:
bar x 4
100 x 3, 3, 2 on long rests
24 kg: swing, no breaks, 2-hand x 10, left x 5, right x 5, 2-hand x 10
Onward and Upward
135 - FSQ x 2, SQ x 5
SQ singles @ 155, 175, 195 - good, 215 - fail. Looked great on video, just didn't have it at sticking point.
195 was too heavy a warmup - it felt like that was my one good, heavy-for-me squat for the day. Next time, maybe 135, 185, 215 and we'll see how that feels. I may go DL only at this meet in June - we'll see...
OHP:
bar x 4
100 x 3, 3, 2 on long rests
24 kg: swing, no breaks, 2-hand x 10, left x 5, right x 5, 2-hand x 10
Onward and Upward
Monday, May 27, 2013
Variety - Windmill, Towel PU,
Worked on my wall windmill - stand a couple of inches away from a wall at your side, point your feet about 45 degrees away from the wall, kick your hip out so that it touched the wall, and perform a windmill - your hip should move backwards without losing contact with the wall. Used whatever bell was handy, turned out to be 18 kg, did a few alternating singles each side. Right side not great today
Towel PU: 1 w/ slow negative, 1 in L-sit position
Bent press starts w/ 18 kg. Right side not great again
Bent Armbars w/ 12k - a great movement for me
Bent press 24 kg, both sides went, again right side didn't feel quite in the right groove
Walk a few miles
Onward and Upward
Towel PU: 1 w/ slow negative, 1 in L-sit position
Bent press starts w/ 18 kg. Right side not great again
Bent Armbars w/ 12k - a great movement for me
Bent press 24 kg, both sides went, again right side didn't feel quite in the right groove
Walk a few miles
Onward and Upward
Sunday, May 26, 2013
Variety Again - 1A1L PU and Pistol, extra BP
Friday - no lifting, very busy day
Saturday - some BP very narrow grip @ 95 lbs.
Sunday
Pistol: 1 each way, lf, pause at bottom and release some air, etc.
1A1L PU - 2-step height, rf, 1 each way
Long rest
Repeat above but as Crane Pistol and 2 reps each side on PU
BP:
very narrow grip at 95 lbs., then 135 w/ grip inside the rings and big pause on chest, x 4, focus on breaking the bar and gripping it like crazy, something I haven't been doing enough of.
Enough for today - will go cut the lawn now.
Onward and Upward
Saturday - some BP very narrow grip @ 95 lbs.
Sunday
Pistol: 1 each way, lf, pause at bottom and release some air, etc.
1A1L PU - 2-step height, rf, 1 each way
Long rest
Repeat above but as Crane Pistol and 2 reps each side on PU
BP:
very narrow grip at 95 lbs., then 135 w/ grip inside the rings and big pause on chest, x 4, focus on breaking the bar and gripping it like crazy, something I haven't been doing enough of.
Enough for today - will go cut the lawn now.
Onward and Upward
Thursday, May 23, 2013
Week 5, Day 2: BP and DL 325 x 2
Yesterday, variety -
Pistol left on porch, very deep with hold and release pressure at bottom, same for pistol right
Straight into 2-step 1A1L pushup right, then left.
Rest, repeat two more times for a total of 3 super-sets. Form at both of these is improving.
Today, Thursday, BP and DL
BP: middle fingers on rings:
bar x 5
135 x 3
160 x 1
180 x fail - right at sticking point, fought with it a bit, then spotter (my son) helped, lousy setup, too, no tightness because lower back was hurting.
160 x 2
switch pinkies just inside rings:
140 x 3
switch to grip in middle of knurled section
135 x 4 - still not breaking the bar nearly enough, played with this at lockout, need it all the way through
DL:
4 sessions left: 325 today, 335 on May 30, 345 on June 6, 355 on June 13, all planned for doubles
on 3" platform
225 x 3 overhand - nice form, got more legs into it today
275 x 1 overhand
on 2-1/4" platform
305 x 1 left under
325 x 2 right under - had planned on a set of 3 and a set of 2, but one double felt like plenty today - getting heavy.
Video: http://youtu.be/vVrA6fR3wjQ
Pistol left on porch, very deep with hold and release pressure at bottom, same for pistol right
Straight into 2-step 1A1L pushup right, then left.
Rest, repeat two more times for a total of 3 super-sets. Form at both of these is improving.
Today, Thursday, BP and DL
BP: middle fingers on rings:
bar x 5
135 x 3
160 x 1
180 x fail - right at sticking point, fought with it a bit, then spotter (my son) helped, lousy setup, too, no tightness because lower back was hurting.
160 x 2
switch pinkies just inside rings:
140 x 3
switch to grip in middle of knurled section
135 x 4 - still not breaking the bar nearly enough, played with this at lockout, need it all the way through
DL:
4 sessions left: 325 today, 335 on May 30, 345 on June 6, 355 on June 13, all planned for doubles
on 3" platform
225 x 3 overhand - nice form, got more legs into it today
275 x 1 overhand
on 2-1/4" platform
305 x 1 left under
325 x 2 right under - had planned on a set of 3 and a set of 2, but one double felt like plenty today - getting heavy.
Video: http://youtu.be/vVrA6fR3wjQ
Tuesday, May 21, 2013
SQ singles up to 205, OHP 95 x 3
Sunday - way too much driving on a rainy day, back felt lousy, shoulders and neck tight.
Monday - still felt bad in back, neck, and shoulders, got a little "catch" in the lower back when tying my shoes.
Tuesday - back, neck and shoulders better but not 100%, small catch in back when bending over first thing in the AM but a few hours later, after a nice, long walk, everything felt good.
FSQ: 65 x 5
SQ: 135 x 3, 155 x 1,
start video, singles at 175, 185, 195, 205 - not sure if 205 was deep enough
video http://youtu.be/uD-hYmoWOuc
Abs are my weak point in my squat - need to get turned under more at the top. Also, for 215 next week, need fewer ramp-up lifts, e.g., 155, 175, 195, 215. Felt like I used too many dead abbies on 175 and 185 today and didn't have them for 195 and 205.
OHP:
bar x 5
65 x 4
85 x 3 - should have just been a single but they felt easy
First triples for work sets this cycle:
95 x 3, 3, 3
Onward and Upward
Monday - still felt bad in back, neck, and shoulders, got a little "catch" in the lower back when tying my shoes.
Tuesday - back, neck and shoulders better but not 100%, small catch in back when bending over first thing in the AM but a few hours later, after a nice, long walk, everything felt good.
FSQ: 65 x 5
SQ: 135 x 3, 155 x 1,
start video, singles at 175, 185, 195, 205 - not sure if 205 was deep enough
video http://youtu.be/uD-hYmoWOuc
Abs are my weak point in my squat - need to get turned under more at the top. Also, for 215 next week, need fewer ramp-up lifts, e.g., 155, 175, 195, 215. Felt like I used too many dead abbies on 175 and 185 today and didn't have them for 195 and 205.
OHP:
bar x 5
65 x 4
85 x 3 - should have just been a single but they felt easy
First triples for work sets this cycle:
95 x 3, 3, 3
Onward and Upward
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