SW/SN, PU, 1APU ladder, DL

Today, Tuesday

Short walk

light BnP to start, 12 kg, 1 each side

All OTM
SW:
2h x 44 kg x 5
1h x 32 kg x 5L
1h x 32 kg x 5R

PU: 2, BB style (wide grip, legs crossed, attempting chest to bar)

SN:

20 kg x 5L

20 kg x 5R

SW:

2h x 44 kg x 5, 5, 5, 5 - looking for best form, total 35 swings and 10 snatches today

1APU: on bench (18"), ladder 1-2-3-4

DB BP: 35's, just playing around w/ relaxing at the bottom.

PU: 2 BB style again, closest I've gotten to the bar yet, but lumbar very tight at the end.

DL: all 275, all conventional
x 1 overhand
x 2 overhand light t-n-g
x 2 r/u light t-n-g
x 2 l/u light t-n-g - 7 reps total today

SW, 1APU, MP, DL

Today, Monday

SW: 44 kg x 2h x 8, 10 - just do to a few today

1APU: on bench (18"): 2L/R, 2L/R, 3L/R, 3L/R, 3L/R - first time for this many reps in 1 session, also noticing weight starting to come off the other foot, which is good.  13 reps in 5 sets

MP: 18 kg x 5, 5 - really trying to stay stacked tightly under the weight, felt like I succeeded.  Would like to own 18 kg x 5, 5 before moving up to 20 kg.

DL: 275 x 1 r/u, x 2 t-n-g l/u, x 2 t-n-g r/u

SW, SN

Yesterday, Saturday - off, just took a nap and walked

Today, Sunday, after church

SW: 44 kg x 2h x 7, 7, 5, 10, 5, 5 all on long, untimed rests - total 39 swings, focus on practicing technique and not conditioning.  Interestingly, did these in dress clothes and you have to sit deeper into your hinge to avoid getting tangled in the clothing - at least I did.

SW x 1h x various:

24 kg x 10's on the 1:15 x 4 sets, total 40

28 kg x 8's on the 1:15 x 4 sets, sub-total 32, total 72

32 kg x 6's on the 1:15 x 4 sets, sub-total 24, total 96

36 kg x 4's on the 1:00 x 4 sets, sub-total 16, total 112

SN:

18 kg x 15's in :35 on the 2:00, total 4 sets = 60 reps - tight lockout, throw the bell back, nose inhale for all sets, "kya" at lockout," and nasal both ways for all recovery.

For the day, 161 swings and 60 snatches

Walk, no more lifting.

SW, SN, 1APU, DB BP,

Today, Friday:

SW:

44 kg x 2h - didn't count, perhaps 10-15 while teaching, then an hour or so later:

20 kg x 1h x 10's OTM, lf, 4 sets, total 40
rest extra :30
24 kg x 1h x 8's OTM, lf, 4 sets, total 72

rest extra :30

28 kg x 1h x 6's OTM, lf, 4 sets, total 96 swings

rest extra :30

SN:

18 kg, 10L + 10R on the 1:30

rest 2-3 min

18 kg, 10L + 10R on the 1:30, total 40 snatches

rest

1APU: on bench (18"), 1L/R, 1L/R, 4L/R

DB BP: 35's x 3, 3 - rest/exhale on most reps

long break

DL: 245 x 5 light touch-n-go, 265 x 4 light touch-n-go (grip was giving out), 265 x 2 r/u, x 2 l/u, both light t-n-g again

SW, 1APU, MP, DL

Today, Thursday:

no walk

SW - 2h, OTM:
44 kg x 5
36 kg x 5

44 kg x 5
36 kg x 5

44 kg x 9
36 kg x 10 - total 39 swings

1APU: on bench (18"), 3L/R, short on time so moving on

MP: 18 kg x 5L/R - form improving, short on time so no second set

DL: 225 x 10 light t-n-g, felt great.

SW, 1APU, MP, PU, DL

Yesterday, Tuesday - lots of walking, lots of driving.  Lower back still a little sore from controlled negative of 315 lb. DL, but managed to carry in a 44 kg bell from the car, something I wouldn't have been able to do 24 hours ago.

Today, Wednesday:

Lower back a little sore but ever better.

SW: On the 2 min today:

16 kg x 10L/10R, switch on the fly

20 kg x 20L
20 kg x 20R

60 swings for now, maybe more later, focus is sitting deeply into hinge.

1APU: on bench: 1L/R, 1L/R, 1L/R, 2L/R - remembering to focus on driving hard into heel

MP: 18 kg x 3L/R
PU: bb style x 2

MP: 18 kg x 5L/R - perhaps not as strict, but I still think good.  Focus on different form requires constant vigilance.
PU: bb style x 2 - better

Maybe this combo alternating w/ dumbbell BP and SN - we'll see

DL: lower back still sore, but feeling pretty good compared to 2 days ago, so 225 today, all singles, all quick drop.

225 x 1 double overhand, then 4 singles switching over/under grips each rep.  Felt great, and felt light

With Phil Scarito

Sat/Sun - off

Monday, w/ Phil Scarito, a great session.

2h swings w/ 44 kg - should use the deeper hinge, which I'm very capable of, and keep the good lockout in upper body.  Still could drive heels harder, IMHO.

MP: worked on light weights and staying really tight, w/ zero lumbar extension.  Did not do this on 20 kg, so went back to 16, got it, then to 18 kg, got it, then to 20 kg - tough but got it.

Worked on 1APU - good pointers from Phil about really pushing into my heels and spreading the load and, per Phil, will work on 2 leg version until on floor before switching to 1-leg version

Some dumbbell bench presses, discussed when to relax, positioning the dumbbells, etc.

SN: some weight (don't remember), worked on pulling the bell down to get a more explosive turnaround at the back.

DL: barbell DL up to 315, slight back tweak as I did a slow lowering of 315 lbs, which was stupid to try on my part, given that I was pretty tired already.  Discussed various positioning options at the start.

Great day, had a milkshake from Shake Shack afterwards to celebrate and re-carb