DL Comp #1, Week 4, Day 3

Yesterday, Friday, nothing - crazy busy

Today, Saturday

DL Comp #1, Week 4, Day 3 (final and test)

bw = 69.5 kg (153 lb)

1APU @ 8" x 1R/L, 2R/L - I think this is the first double @ 8" elevation. Felt pretty good

DL:

Sumo, 225 lbs, thumbless x 5 - warmup

Conventional - by 15 kg increments except PR, video of everything

110 x 3 r/u - would be meet warmup set 1 (242 lb)

125 x 2 r/u - would be meet warmup set 2 (275 lb)

140 x 1 l/u - would be meet attempt #1 (308 lb)

155 x 1 - would be meet attempt #2 (341 lb)

167.5 x fail - would be meet attempt #3 (374 lb)

1APU, DL Comp Wk 4, Day 2

Thursday

walk - weighed at home, 191 lbs w/ all the groceries

1APU @ 8" x 3 singles each way, plenty of rest, rf

PU: bodybuilder style x 2

DL:

135 x 3, 225 x 2 (lbs) sumo

115 x 4 r/u

125 x 3 l/u

135 x 3 l/u

Comp 1, Week 4, Day 1, Variety + DL

Today, Tuesday

Dip stretch + 2 dips, very slow in both directions

WM: 4 kg x 3L, 3R

Rings: StC + partial FL

DL:

Zercher x 135 lb.
Straddle x 135 x 3 each way trying to keep bar 90 degrees to feet, light tng

Conventional

125 x 5 r/u
135 x 4 l/u
125 x 5 l/u

1APU, More Light SN

Friday, drove to Philly late afternoon.

Saturday AM, 1A PU on a bench, so maybe 18", x 6R/L - not hard at that elevation, but also haven't done 6 before. Also some partial and full 1A bar hangs and a couple of pullups.

Interestingly, my lower back was sore when I got out of the car on Friday night, and still sore on Saturday, especially the drive home, and still sore on Sunday somewhat.

Sunday, after playing in church, a nap, lots to eat, and went to sleep early.

Today, Monday

walk

bw windmills, focus on looking at hand when right is up, which is the side to which I rotate more poorly. Felt rotational ab muscles almost cramping.

1APU @ 8" x 1R/L, x 1R/L

1A1L plank @ 8" x 10 seconds each way

1A1L plant @ 4" x 20 seconds each way - harder, but perfectly doable

1APU @ 8" x 1R/L

break

SN: 12 kg x 40R/L in 4:15 - nose breathing all the way through, excellent! Stayed nice and rhythmic through most of it, started breathing a little faster and going a little slower towards the end.

Variety

Friday A few 24 kg cleans while teaching Dip stretch + 2 dips WM: 4 kg x 1 each side bw toe touches Rings: StC + partial FL x 1 - got a solid, and longer hold at FL - felt great PU: Archer, right out first, 3 each way. Grip strong on right side, need to grip harder and bit more of a false grip on left. Don't have much of a false grip on either but right is better. walk

DL Comp 1, Day 2 of 2, to 150 kg

Walk 1A PU @ 8” x 1R/L Zercher DL @ 135 x 1

Sumo DL @ 135 x 2

NL Plan: 115 x 5 125 x 3, 3 135 x 3 140 x 2,1 150 x 1 Done as 115 x 5 r/u 125 x 3 r/u 140 x 2 l/u 150 x 1 l/u 135 x 3 l/u 125 x 3 r/u 140 x 1 l/u

Variety, Light SN

Variety Day, today, Tuesday - lots of rest between things

Dip stretch

bw windmills and toe touches

Rings: StC + angled FL, angled FL

Zercher DL:

135 lbs x 1, 1 - second one included a proper descent

Straddle DL: thought about thick bar, but decided to go with the bar above

135 x 5, 5.  Started right in front for first set.
Tried to keep the bar straight forward-backwards, which as I near the touch-and-go on the floor, challenged my t-spine and shoulder range of motion.  A good exercise for me to repeat after today

PU: L-Sit, Archer, 1 PU, out to right, left, right, left, and down

SN: 12 kg x 35R/L in 4:20 - about 1:00 slower than 35/35 of last session, and that's good.  Working on finding a good path and a good position at the top, and trying for easy cardio.