MP (SE-style), GU, DL

Today, Thursday

walk a bunch

MP: - playing around w/ Strong Endurance ideas. Maximally explosive but still strict presses

Set up a 16, an 18, and a 20 kg

Along the lines of S&S:
00:00 - 16 kg x 3L
01:00 - 16 kg x 3R

02:00 - 18 kg x 2L
03:00 - 18 kg x 2R
04:00 - 20 kg x 2L
05:00 - 20kg x 2R

Along the lines of 033D
06:00 - 16 kg x 4L
06:30 - 16 kg x 4R
07:00 - 18 kg x 3L
07:30 - 18 kg x 3R
rest until
09:00 - 20 kg x 2L
09:30 - 20 kg x 2R
10:00 - 16 kg x 5L - last rep slowed down
10:30 - 16 kg x 5R - last rep slowed down

Notes:
16 kg x 4, 18 kg x 3, and 20 kg x 2 is right for this.
033D seems good

GU: 10 kg, lf, 2 alternating singles.

Plan to DL later

DL: At 5:30 PM, right after teaching

225 x 3 double over, paused tng
275 x 4 r/u, paused tng
315 x 2 double over, paused tng

GU

Today, Wednesday

walk twice

GU: 10 kg, lf, 1 w/ 10-15 sec pauses at every position each side, rest, 1 normal each side.

MP, PU, DL

Off Sunday, off Monday

Today, Tuesday - cleaned a lot yesterday, slept poorly w/ a crick in my neck all night.

breathing walk w/ run at end

walk

MP: barbell, empty bar didn't feel good at all, did some w/ a stick and that was better, then back to the bar

bar x 3, 6, 8

PU: archer, rf, 3 each way

DL:

265 x 3 double over, paused tng
285 x 3, r/u, paused tng
305 x 3, l/u, paused tng

For how I feel today - better than when I woke up but not great - this is fine.

BP, DL

Yesterday, Friday - off

Today, Saturday

BP: 135 ladder 1-2-3-4 - will BP in a meet in 4 weeks, not looking for anything great.

DL:

245 lb. (110 kg) x 5 double over, quick pause tng

285 lb. (130 kg) x 2, r/u, quick pause tng

325 lb. (147.5 kg) x 4 l/u, singles w/ comp-style negative and reset at the bottom after a breath or two.

Last Friday, did 315 x 4 - that equates to a 345 1RM . (315 x 6 equals a 366 1RM according to the calculators.)

Don't feel good about more than 4 reps and also need to ditch the controlled negatives and paused tng, so did 325 x 4 today, which equates to about 355 1RM, and next week, will do 335 x 4, which equates to 366 1RM.

Excellent, excellent result today.  Trying to add a focus on keeping the bar close, which is the thing I don't always do.

GU, MP, DL

Decided to switch to 3 DL sessions per week, down from 4.

Skipped yesterday, Wednesday, but did a breathing walk and jog at the end.

Today, Thursday

walk

short on time, so:

GU: 10 kg x 2L, 2R - both reps on the same side w/o putting the bell down, this is very fatiguing for my right side, need to stay with this format and build up some volume with this weight this way.

MP: 18 kg x 5, rf, w/ move the bell around at the lockout of every rep

break, and will DL later

DL:

245 x 5 double over, paused tng

285 x 2, r/u, paused tng

285 x 2, l/u, paused tng

Was woken up in the middle of the night last night, tired today, that'll do, and we'll hope for heavy on Saturday.

MP, PU, DL

Off Saturday, Sunday, Monday for Strong Endurance and the drive home.

Did a few MP w/ 20 kg on the way home yesterday, Monday.

Today, Tuesday

walk

MP: 18 kg x 5 lf
PU: archer, 2 each way, rf

rest

MP: 18 kg x 6 rf
PU: archer, 2 each way, lf

rest

DL:

225 x 5 r/u

305 x 4 l/u - excellent for today - tired from the weekend and driving

MP, DL

Today, Friday

Found a park, walked a bit

At a turnpike rest stop, did:

MP: 20 kg, lf, 1, 2

then put the 20 kg overhead and walked about 50 steps left, and 50 steps right.  Left side lockout was not good.

At LA Fitness in Chicago:

DL:

225 x 2, 5 (switched bars because collars weren't rotating), double over, paused tng
275 x 2 r/u - felt weak
295 x 5 l/u - felt good although didn't keep back really tightly locked out - felt like yesterday's 315 were better in that regard.

Nice walk, 10-15 min, each way from hotel to gym and back.