Bent Press: - right side first leaves my lumbar in a better place
12 kg: 1R/L, 2R/L
16 kg: 1R/L
20 kg:: 1R, left failed as bell rotated inwards, rest, got left by really focusing on external shoulder rotation and lat activation. Left side was a good, slow grind.
NB: I can strict press 20 kg for reps at any time, so it is all about achieving proper form before going heavier.
This really well targets my left shoulder and all the things it doesn't do well. My wife watched and said even moving from the front to the side rack on my left side looked stiff.
16 kg - snatch, 16L, 16R - still just working on form, resting at top and looking for good alignment overhead.
Walk 3 miles - felt great.
Wednesday, December 31, 2014
Tuesday, December 30, 2014
18 Sumo DLs
Yesterday, did a few DL's narrow sumo, 225 lbs., and didn't like how they felt, so today:
DL: Narrow Sumo, 225 lbs., double overhand
3 singles, index fingers off the knurling to the inside
5 touch-n-go, index fingers just on the knurling, necessitated a wider stance.
3 singles, index and middle fingers off the knurling to the inside
Experimenting with grip width
Break for an hour to teach, then do some more:
2 sets of 2 t-n-g w/ brief rest at bottom between sets (not reps), first 2 fingers on non-knurled part
Went back yet later and did 3 more singles - 1st one wasn't great, really tried to take the slack out for the other 2 and they were much better.
DL: Narrow Sumo, 225 lbs., double overhand
3 singles, index fingers off the knurling to the inside
5 touch-n-go, index fingers just on the knurling, necessitated a wider stance.
3 singles, index and middle fingers off the knurling to the inside
Break for an hour to teach, then do some more:
2 sets of 2 t-n-g w/ brief rest at bottom between sets (not reps), first 2 fingers on non-knurled part
Went back yet later and did 3 more singles - 1st one wasn't great, really tried to take the slack out for the other 2 and they were much better.
Monday, December 29, 2014
Walk, Pistol, Snatch and High Pull
Not much exercise yesterday - had a bass lesson, taught a lesson here before, worked on music the rest of the day.
Today, Monday:
Walk about 1 mile AM
12 kg: pistol, lf, 1, 1, 1 - left side really awful, still
16 kg ladder:
1 High Pull + 1 Snatch L, Repeat R, and ladder up to 5 as 5 HP + 5 SN L, 5 HP + 5 SN R, no break, mostly nose breathing. Left side timing at lockout leaves much to be desired.
Consider another ladder but legs felt like jelly so that will be enough for today. Not feeling 100%, not quite sure why, nothing hurts.
Today, Monday:
Walk about 1 mile AM
12 kg: pistol, lf, 1, 1, 1 - left side really awful, still
16 kg ladder:
1 High Pull + 1 Snatch L, Repeat R, and ladder up to 5 as 5 HP + 5 SN L, 5 HP + 5 SN R, no break, mostly nose breathing. Left side timing at lockout leaves much to be desired.
Consider another ladder but legs felt like jelly so that will be enough for today. Not feeling 100%, not quite sure why, nothing hurts.
Saturday, December 27, 2014
5 mile walk, 16 kg snatch ladders
Friday, in PA for the Christmas holiday, took a mile walk each way w/ my wife for coffee.
Today, Saturday
5 mile walk
16 kg bell:
Snatch ladder as 1L, 1R, 2L, 2R, up to 5
Repeat above, nose-breathing both ways this time. Each ladder is 15 each side, so a total of 60 snatches today.
Focus on perfect form - throw the bell back, early hip snap on the way up followed by float, good timing at the catch at the top, straight flip over the top on the way down.
Today, Saturday
5 mile walk
16 kg bell:
Snatch ladder as 1L, 1R, 2L, 2R, up to 5
Repeat above, nose-breathing both ways this time. Each ladder is 15 each side, so a total of 60 snatches today.
Focus on perfect form - throw the bell back, early hip snap on the way up followed by float, good timing at the catch at the top, straight flip over the top on the way down.
Thursday, December 25, 2014
Quick Holiday Circuit
Trying to get used to lifting at least a little every day. Today is Christmas, not much time before heading out to PA.
With a single 20 kg bell, the following circuit:
Swing
Clean
Press, lower to rack, drop into swing back and
High Pull
Snatch - rest overhead, lower to rack,
Press, rack, drop into swing back and
High Pull
Clean
Press, lower to rack, drop into swing back and
Swing
Switch hands and repeat on other side, keep switching sides
I got a total of 2 of these done, or 4 if you count individual hands, before putting the bell down.
With a single 20 kg bell, the following circuit:
Swing
Clean
Press, lower to rack, drop into swing back and
High Pull
Snatch - rest overhead, lower to rack,
Press, rack, drop into swing back and
High Pull
Clean
Press, lower to rack, drop into swing back and
Swing
Switch hands and repeat on other side, keep switching sides
I got a total of 2 of these done, or 4 if you count individual hands, before putting the bell down.
Wednesday, December 24, 2014
Another light, recovery and skills-focused workout
16 kg 1h swing: 10L + 10R - too light
12 kg: pistol x 1L/R - terrible
bw: pushup x 5
pullup - bw + 16 kg on left foot x 2. As in some previous days, hang w/ loose shoulders, tighten shoulders, then head up for first rep, tried to do same but perhaps a little quicker, for 2nd rep as well
short break
12 kg: 2 windmill + 1 bent press L, same R
Break, then almost repeat above
20 kg 1h swing: 10L + 10R - better but still light
bw: pushup x 5
pullup - bw + 16 kg on right foot x 2. As before
12 kg: pistol x 1L/R - much better - moved pistols further from swings, also second set was better
short break
12 kg: 2 windmill + 1 bent press L, same R - better than first time, again just skill improved for 2nd set
12 kg: pistol x 1L/R - terrible
bw: pushup x 5
pullup - bw + 16 kg on left foot x 2. As in some previous days, hang w/ loose shoulders, tighten shoulders, then head up for first rep, tried to do same but perhaps a little quicker, for 2nd rep as well
short break
12 kg: 2 windmill + 1 bent press L, same R
Break, then almost repeat above
20 kg 1h swing: 10L + 10R - better but still light
bw: pushup x 5
pullup - bw + 16 kg on right foot x 2. As before
12 kg: pistol x 1L/R - much better - moved pistols further from swings, also second set was better
short break
12 kg: 2 windmill + 1 bent press L, same R - better than first time, again just skill improved for 2nd set
Tuesday, December 23, 2014
Circuit w/ light bells
Yesterday, walk home from grocery store w/ 50+ lbs. of groceries - weighed myself at 206 lbs. when I got home. 1 mile w/ 50 lbs is workout enough
Today, some rib pulls, brettzels, and 12 kg bent arm bars to warm up, then this circuit, move quickly from one thing to the next, which isn't something I usually do. Rest 5:00 or so between circuits
With 2 x 16 kg bells
5 clean, 3 press, 5 fsq, 3 pushup, 1 x (2x16) PU - failed, insufficient rest before
5 clean, 3 press, 5 fsq, 3 pushup, 1 x (2x12) PU
10 clean, 5 press
Today, some rib pulls, brettzels, and 12 kg bent arm bars to warm up, then this circuit, move quickly from one thing to the next, which isn't something I usually do. Rest 5:00 or so between circuits
With 2 x 16 kg bells
5 clean, 3 press, 5 fsq, 3 pushup, 1 x (2x16) PU - failed, insufficient rest before
5 clean, 3 press, 5 fsq, 3 pushup, 1 x (2x12) PU
10 clean, 5 press
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