Variety/Off

Walked a few times today on errands into town.

Later, experimented with individual finger lifts via a ring and a loading pin.  Tried all fingers individual with up to 35 lbs. on loading pin for 40 lb. total - got every finger except left pinkie - right pinkie was tough.

Also, 20 kg swing x 10 R + 10 L

Minor medical procedure tomorrow but will require general anesthesia so no lifting all and maybe none the day after, either - we'll see.

Onward and Upward

Heavy Day - Another new 8RM!

walk, stretch

BP: 155 x 1-2-3-4
DL: 135 x 3 right under
FSQ: 155 x 5

Ladders: 2


BP: 155 x 1-2-3
DL: 135 x 3 right under
FSQ: 155 x 5

Ladders: 3

Notes: did 4th ladder, did 6 FSQ by mistake; 5th ladder, did 4 FSQ to compensate

DL: warmup w/ singles: 225 r/u, 225 l/u, 275 r/u, 295 l/u

315 x 8 r/u (weaker grip) = yet another PR!

315 x 5 l/u (stronger grip)

Another PR set, and the 1RM calculator says 391 - freakin' awesome

Variety/Off

Monday - walk, stretch, felt good after yesterday's workout

Tuesday, today - stretch - lower back and hips very tight today.

Walk,

3 x towel L-Sit pullups,

a few bodyweight windmills and toe touches.

bw crane pistol, 1 crane frolic and 1 crane pistol each way as alternating singles

Onward and Upward

Medium Day - 5 Ladders to 3 + FSQ as usual

Lots of stretching after lots of sitting and lots of driving yesterday

Walk

Played with the format a little today, just to keep it interesting

BP: 155 x 1-2-3, DB BP 35s x 5 right first
Speed DL: 145 x 10 right under
FSQ: 155 x 5

Ladders: 5  Notes:

2nd ladder, 6 FSQ instead of 5

3rd ladder, DB BP for 8 instead of 5 but only paused, not exhaled, 6 FSQ instead of 5

4th ladder: BP was 1-3-2 because I messed up counting, failed first try at curl right w/ feet on the bench, rested a minute, tried again (set was left first) and it went.  Did DB BP with feet up on bench although curled w/ feet on the ground in order to get it., also 8 FSQ - gets me my 25 FSQ for today, wasn't hard, felt nice to be able to skip FSQ on final ladder, not to mention to pull off a pretty easy set of 8 FSQ near the end of a workout.

5th ladder: BP 6 reps x 1 set - was tough but felt good to do.  Skipped DB BP, did suitcase DL 1 rep right, 1 rep left, skipped FSQ per above - got all my reps in already

Onward and Upward

More Variety - double 20 kg press x 6 reps x 2 sets, 36 kg 2-hand swings

After a good, but long, concert last night, I'm going to take it easy again today.

Stretch

Military Press 2 x 20 kg x 6 reps - I never do more then 5 but I want to get used to doing up to 8-10 of these and then switch to 24's.  After a long rest, repeated the set

36 kg - 2-hand swing x 7

More stretching

Walk

Will walk more in the city tonight.

Onward and Upward

Variety - Swings

Had a 3-hour dress rehearsal last night, and have a concert tonight, so today is another Variety Day.

Stretch

Walk about 1.5 mi.

7 explosive 2-hand swings w/ 32 kg, active rest until fully recovered, 7 of the same but with 36 kg.  Both sets felt fantastic, and I feel better than I did before I did them - excellent.

Rest, repeat w/ 1 arm swing w/ 24 kg - 7 left, active rest, 7 right.  Again, feels great, but noticing that grounding w/ right-handed swings isn't as good as w/ left, so

Rest, repeat above but right side first - better.  Thinking about pushing through my left foot helps my right foot stay more solidly on the ground - go figure but it works.

42 swings without even breathing hard - nice.

Onward and Upward

Variety - Stretch, Press, Stretch, Walk

Floor work for stretching

Press 2 x 20 kg for 5 solid reps, focused on matching pace side to side and full extension at the top while keeping glutes tight and thighs zipped up.  Felt great

walk

Onward and Upward