Today, Friday
walk
MP: 16 kg bell x 5L/R in Oly shoes - interesting, felt great
SQ: (as we've been doing of late, everything in Oly shoes, deep, and bounced)
FSQ: 105 x 5
SQ: 105 x 3, 125 x 10, 12
Friday, August 10, 2018
Thursday, August 9, 2018
MP
Monday - stretch, 1APU but hurt right shoulder
Tuesday - no lifting
Wednesday - no lifting but breathing walk w/ run
Today, Thursday
walk
MP: 16 kg bell x 5L/R
MP:
bar x 5
65 x 5
85 lbs, 4 x 1-2-3, 1 x 1-2 - just didn't have more in me and decided not to try. This is a huge volume increase, from 15 reps to 43 reps. It will be good enough!
Tuesday - no lifting
Wednesday - no lifting but breathing walk w/ run
Today, Thursday
walk
MP: 16 kg bell x 5L/R
MP:
bar x 5
65 x 5
85 lbs, 4 x 1-2-3, 1 x 1-2 - just didn't have more in me and decided not to try. This is a huge volume increase, from 15 reps to 43 reps. It will be good enough!
Sunday, August 5, 2018
DL
Today, Sunday.
Short walk
Haven't deadlifted in a while
DL: 245 lbs x 1, 2, 3, 4, 3 - feels like enough. Last set, started w/ bar really tight on shins, felt great
Short walk
Haven't deadlifted in a while
DL: 245 lbs x 1, 2, 3, 4, 3 - feels like enough. Last set, started w/ bar really tight on shins, felt great
Saturday, August 4, 2018
MP, SQ, PU
Today, Saturday
walk
MP: bar x 3
MP: 16 kg bell x 5L, 5R
MP:
65 x 5
85 x 3 reps x 5 sets - first session w/ 85 lbs.
75 x 5 - experimenting with a slightly narrower grip - feels good so far
SQ:
FSQ x 95 lbs x 2
SQ
95 x 3
115 x 10, 12 - these are certainly getting better, finding I know what my stance is, getting solid under the bar at liftoff better, better at driving the bar up as I get tired.
PU: Archer L-Sit,
1 each side lf, focus on hollow position
repeat but out to rf
walk
MP: bar x 3
MP: 16 kg bell x 5L, 5R
MP:
65 x 5
85 x 3 reps x 5 sets - first session w/ 85 lbs.
75 x 5 - experimenting with a slightly narrower grip - feels good so far
SQ:
FSQ x 95 lbs x 2
SQ
95 x 3
115 x 10, 12 - these are certainly getting better, finding I know what my stance is, getting solid under the bar at liftoff better, better at driving the bar up as I get tired.
PU: Archer L-Sit,
1 each side lf, focus on hollow position
repeat but out to rf
SN
Today, Friday
MP: 16 kg bell, lf, x 1, 2, 3, 4
SN: 16 kg
00:00 - 8's on OTM, lf, 6 sets, total 48 reps
2:00 extra rest
08:00 - repeat, total 96 reps
16:00 - repeat, total 144 reps
24:00 - 12L + 12R, no break, total 168 reps
HR - max 169, avg 142
MP: 16 kg bell, lf, x 1, 2, 3, 4
SN: 16 kg
00:00 - 8's on OTM, lf, 6 sets, total 48 reps
2:00 extra rest
08:00 - repeat, total 96 reps
16:00 - repeat, total 144 reps
24:00 - 12L + 12R, no break, total 168 reps
HR - max 169, avg 142
Thursday, August 2, 2018
BP
Today, Thursday
after MP yesterday
BP: 140 lbs
1-2-3-4
3-3-4
7-3 - butt starting to come off the bench - makes lift easier but it's not legal and not a way to train
NB: 140 x 10 equates on 1RM calculator to 187 - would be nice
3-3-4 getting a little tired, into new total rep territory here at 40, up from 34 last time
3-3-3-1 - right glute starting to cramp
Total 50 reps, PR @ this weight.
Had planned on DL, but will skip that and do DL or SN tomorrow, another OHP/SQ on Saturday
after MP yesterday
BP: 140 lbs
1-2-3-4
3-3-4
7-3 - butt starting to come off the bench - makes lift easier but it's not legal and not a way to train
NB: 140 x 10 equates on 1RM calculator to 187 - would be nice
3-3-4 getting a little tired, into new total rep territory here at 40, up from 34 last time
3-3-3-1 - right glute starting to cramp
Total 50 reps, PR @ this weight.
Had planned on DL, but will skip that and do DL or SN tomorrow, another OHP/SQ on Saturday
Wednesday, August 1, 2018
MP, SQ
Traveling Sunday and Monday.
Tuesday, just too busy to lift - the proverbial "rest of life" took precedence, including going to the doctor with my youngest, age 21, who is going to have ankle surgery to fix a contact injury from 4 years ago that never healed.
Today, Wednesday, play around some to warmup after breathing walk and jog. No lifting for 3 days, since Saturday.
16 kg MP x 5 lf
rings - inverted hang, partial FL
16 kg MP x 5 lf again
MP: (barbell)
bar x 3
65 lbs x 3
75 lbs x 5, 5, 6, 5
85 lbs x 3 - ~5-10 second overhead hold on last rep
SQ: bounced
85 lbs x 10
95 x 10
105 x 10 - should start with this next time
Tuesday, just too busy to lift - the proverbial "rest of life" took precedence, including going to the doctor with my youngest, age 21, who is going to have ankle surgery to fix a contact injury from 4 years ago that never healed.
Today, Wednesday, play around some to warmup after breathing walk and jog. No lifting for 3 days, since Saturday.
16 kg MP x 5 lf
rings - inverted hang, partial FL
16 kg MP x 5 lf again
MP: (barbell)
bar x 3
65 lbs x 3
75 lbs x 5, 5, 6, 5
85 lbs x 3 - ~5-10 second overhead hold on last rep
SQ: bounced
85 lbs x 10
95 x 10
105 x 10 - should start with this next time
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