SN again

3-4 mi walk

SN felt so good yesterday, decided to do them again today, but in 8's w/ one hand OTM instead of 10's on the :30.

00:00 8L
01:00 8R

repeat OTM for 16 total sets, then at 16:00, 10L+10R w/ no break, HRmax up to 174

16 * 8 = 128 + 20 = 148 reps total

To finish, 1-arm contralateral DL w/ 32 kg bell, lf, 1 each way

SN

Today, Friday

walk

SN: 16 kg as follows:

00:00 - 10L in ~:25
00:30 - 10R same
rest :90 or until 2:30

Repeat above 5 times, total 100 snatches.

OHP, SQ

Today, Thursday, after yesterday off, just stretching

MP:
bar x 3, 5
plan called for 34 reps (equivalent of 1 x 1-2-3-4 and 4 x 1-2-3)
75 lb x 1-2-3-4-5, 30 min break, 1-2-3-4-5 (total 30), short rest, 1-2-3-4 (total 40), short rest, 2-3-1 = total 46, a big increase from 30 reps.  NB: 1st 75 lb. rep felt like absolute crap, able to fix it.
Next session, Saturday, will be 30 reps, then next week, 50 and 30, then 55 and 50

SQ later

FSQ:
75 x 2 - paused, exhale, breath or two
95 x 3 - paused, exhale, breath or two
115 x 4 - paused, exhale, just one breath

BSQ:
115 x 0 - felt completely fatigued from the rest of lifting today, and in particular, the paused, exhaled FSQ really fatigued my abs, plus my shoulders worked _great_ in the FSQ but now they feel oddly stretched and weak for the BSQ.  Perhaps the lesson is to keep FSQ and BSQ on separate days, or keep the FSQ to a minimum when warming up.  Couldn't rack the bar comfortably for the BSQ so decided discretion is the better part of valor and we'll leave these for another day.  But FSQ were really good, lots of dorsiflexion, and felt like I was coming straight up each time.

BP, DL

walk

BP: 140 x 3-4-5, 3-4-5, 3-4-3 - total, as planned 34 reps.  Stayed on bench the entire time, did the whole thing in about 20 minutes, lots of arch, legs/butt almost "asleep" by end, probably good to get up and stretch between ladders, but good news in that everything was tight, arch was good, was pushing hard with legs.

Back for DL later

MP, SQ

Today, Monday

KB MP: 16 kg x 3 lf

MP: bar x 5, 65 x 5, 75 x 6, 5, 5 - planned medium day, next time is 34 reps, time after that is 30 reps.

SQ:
75 x FSQ x 3
95 x FSQ x 8 - 1 slow, 7 bounced
115 x BSQ x 9 - bounced, gip 1" in from rings, x 10, bounced, grip centered
Since I was getting 10 reps, time to add more weight to the bar
135 x BSQ x 3 - OK, that's more weight, and I'm tired.  Still bounced although I didn't completely trust the bounce on the first rep.  Third rep was slow

BP, PU, DL

Took yesterday, Friday, off - was toasted from Thursday's lifting

Today, Saturday

BP: 140 lbs.

Plan called for 15 reps, normally 5 x (1-2). Instead, a single ladder of 4-5-6 - nice!  The temptation is to rush the schedule and/or add weight, but we'll stick to the plan.  Next session should be 34 reps.  Hypertrophy a fine goal in this cycle for me at my age and lack of muscle.  If we push anything next time, it'll be the rep count.

30 min-ish break

PU: Archer L-Sit w/ 4 lb. dumbbell, pointed toes.  lf x 2 each way, rf x 2 each way.

DL: 245 lbs.paused tng x 5, 5, 5, 5, 5

GU, OHP, SQ

Took off yesterday, Wednesday - just plain tired from the Sun/Mon trip and needed to catch up on sleep and take a break from exercise

Today, Thursday

breathing walk w/ jog at end

bw ring dip x 2, very deep, pause at bottom

GU: 12 kg x 3 alternating singles, lf - I hate these but I'm getting better at them.  Vertigo is an issue by the third rep, need to go slower between reps

OHP: 75 lbs x 1-2-3-4-6-4 (left tricep pretty fried) - 5 (near max set) - 5 - 30 reps in 8 sets, up from 27 reps in 9 sets last time.

Plan - next day is medium day, 15 reps total.  Following 2 sessions will be 34 and 30 reps, respectively.

SQ:
Front Franken - 75 lb x 3 bounced - almost choking myself
Front:, loose finger grip - 95 lb x 5 bounced - felt great
HBB - 115 x 8 bounced - easy until 6th rep, trying to "right the ship" and not let either side of bar tip down due to looseness in back, x 8 - 24 reps total, 2540 lbs. in 4 sets