Tuesday, yesterday, I did a lot of floor work stretching, plus some 24 kg military presses and windmills, plus a 2-mile walk. Also started the official clean eating in advance of the meet on Saturday, which worked - I was 152 lbs. even this morning.
Today, Wednesday, some stretching, a short walk, more stretching, taught some, and then the plan is floor splits work followed by the Van Dam lift at 4 PM or so, possibly followed swings
But the plan didn't materialize - I was too tired, and exercising while tired is definitely _not_ the thing to do with a busy few days ahead between now and a meet.
Onward and Upward!
Wednesday, November 27, 2013
Monday, November 25, 2013
Van Dam Lift at 65, 75, and 85 lbs
Over the weekend, walked and stretched and drove.
On Friday, I walked 3.1 miles (that's what the computer says) to pick up my car at the service station - was a beautiful day, mid-50's, and all I needed was a t-shirt and long pants to be comfortable. It was a meditative walk, very enjoyable.
Sat/Sun, just stretched and walked some more.
Today, Monday:
Cossack sequence and other floor work to warm up, including press 12 kg from side split
Van Dam Lift: singles @ 65 (last week's PR), 75 (today's PR), 85
swing - 20 kg x 10L + 10R for maximum float/explosiveness
Onward and Upward
On Friday, I walked 3.1 miles (that's what the computer says) to pick up my car at the service station - was a beautiful day, mid-50's, and all I needed was a t-shirt and long pants to be comfortable. It was a meditative walk, very enjoyable.
Sat/Sun, just stretched and walked some more.
Today, Monday:
Cossack sequence and other floor work to warm up, including press 12 kg from side split
Van Dam Lift: singles @ 65 (last week's PR), 75 (today's PR), 85
swing - 20 kg x 10L + 10R for maximum float/explosiveness
Onward and Upward
Thursday, November 21, 2013
Van Dam Lift @ 65 lbs.
As I did a couple of days ago, work on splits on the floor, including some light presses, then the Van Dam lift, this time with a 60 lb. dumbbell using the screw-on handles I had and some 1" plates I picked up from craigslist on Monday night.
A 25 and a 5 on each side, so 60 lbs. of plates plus a 5 lb. handle for ? singles
Video
http://www.youtube.com/watch?v=44-VYcuOIg8
24 kg mil press x 3L, 3 R
Swings: 32 kg, 2 hands, 7 reps, rest 45 seconds, 7 reps, done. Going for maximum explosiveness and float time.
Onward and Upward
A 25 and a 5 on each side, so 60 lbs. of plates plus a 5 lb. handle for ? singles
Video
http://www.youtube.com/watch?v=44-VYcuOIg8
24 kg mil press x 3L, 3 R
Swings: 32 kg, 2 hands, 7 reps, rest 45 seconds, 7 reps, done. Going for maximum explosiveness and float time.
Onward and Upward
Wednesday, November 20, 2013
Time To Cycle Lifting Program?
I had planned to lift yesterday, but I felt almost like I had a flu. I didn't, and I feel fine today, but I think I'm getting a little "over the top." I had my sister and her middle child here for a week, I've added a serious commitment to practicing the double bass every day to my schedule a couple of months ago, and I've been pulling some pretty heavy deadlifts.
Add to that the fact that my weight is up a couple of pounds - I know, I'm huge at 154 lbs, right? :) - and it's time to continue to listen to my body.
And add to that an upcoming USAWA meet where I'll put my effort at the Van Dam lift, a dumbbell curl from suspended split, in the to the record books, and it's time to take it easy. I didn't finish my current cycle as planned, and that'll be OK. What I'll do for the next 10 days until the meet is continue to train in restorative mode, plus the Van Dam lift. That will mean bent presses, windmills, kettlebell military presses (single and double), pullups, press from a side split on the ground, and no barbell front squats, bench presse, or deadlifts.
Today
Easy stretching
Walk to run errands
Practice double bass
bw windmills, experimented with both legs stiff.
24 kg C&P, alternating singles, left first, total 4 each side.
Walk again for more errands
Onward and Upward
Add to that the fact that my weight is up a couple of pounds - I know, I'm huge at 154 lbs, right? :) - and it's time to continue to listen to my body.
And add to that an upcoming USAWA meet where I'll put my effort at the Van Dam lift, a dumbbell curl from suspended split, in the to the record books, and it's time to take it easy. I didn't finish my current cycle as planned, and that'll be OK. What I'll do for the next 10 days until the meet is continue to train in restorative mode, plus the Van Dam lift. That will mean bent presses, windmills, kettlebell military presses (single and double), pullups, press from a side split on the ground, and no barbell front squats, bench presse, or deadlifts.
Today
Easy stretching
Walk to run errands
Practice double bass
bw windmills, experimented with both legs stiff.
24 kg C&P, alternating singles, left first, total 4 each side.
Walk again for more errands
Onward and Upward
Monday, November 18, 2013
Variety - Van Dam Lift and other
A very busy week and weekend because my sister and her middle child were here. Had planned to lift on Saturday but decided I really needed to practice double bass more and both weren't going to happen. Ended up with great practice days both Saturday and Sunday.
Today, Monday, work on Van Dam lift. Cossack sequence, then by unsupported ma split both sides, followed with kb press from floor side split, followed with 3 singles at Van Dam lift (suspended side split) using 50 lb. dumbbell.
Then
Windmills w/ 10 kg x 2 each side
Bent press singles at 10 kg, 14 kg - hits my shoulders in a way they're not used to, glad to be staying light, form feels pretty good, have to watch my lack of balance, though.
2 x 20 mil press, 4 reps, felt good but need tighter glutes and abs at the top
Then swings, 36 kg, 1-handed, 2R + 2L + 2R + 2L, done
Onward and Upward
Today, Monday, work on Van Dam lift. Cossack sequence, then by unsupported ma split both sides, followed with kb press from floor side split, followed with 3 singles at Van Dam lift (suspended side split) using 50 lb. dumbbell.
Then
Windmills w/ 10 kg x 2 each side
Bent press singles at 10 kg, 14 kg - hits my shoulders in a way they're not used to, glad to be staying light, form feels pretty good, have to watch my lack of balance, though.
2 x 20 mil press, 4 reps, felt good but need tighter glutes and abs at the top
Then swings, 36 kg, 1-handed, 2R + 2L + 2R + 2L, done
Onward and Upward
Thursday, November 14, 2013
Variety - Van Dam, Press From Suspended Split, Windmill, Bent Press
Pressed a 15 lb. dumbbell from a suspended split.
Van Dam Lift 50 lb. dumbbell
Floor Press from Split w/ 6 kg bell, just for form - work on moving torso to side to stay centered
Bent Press w/ 6 kg bell, just for form
20 kg: windmill, left first, 3 each side
Onward and Upward
Van Dam Lift 50 lb. dumbbell
Floor Press from Split w/ 6 kg bell, just for form - work on moving torso to side to stay centered
Bent Press w/ 6 kg bell, just for form
20 kg: windmill, left first, 3 each side
Onward and Upward
Wednesday, November 13, 2013
Medium Day
I had planned yesterday as Medium day, but I didn't feel up to it. In particular, my shoulders felt tight and sore. I decided, instead, to do restorative work - bent presses and windmills with light-to-moderate weights.
The effect was magical - I cannot believe how much better I felt afterwards than before, and therefore ready to tackle Medium day today, Wednesday.
Also yesterday, walk 2 miles, and again this morning, the same walk.
The plan is 5 ladders to 3, the usual DB BP backoff set after the top run of each ladder (sticking with the 8s I did last week), and to add a bit more weight to the bar for the speed DL.
BP: 155 1-2-3, DB BP: 35's x 8
Speed DL: 175 x 10 r/u
FSQ: 155 x 5
Ladders: 3
Ran out of time so that will have to do for today
The effect was magical - I cannot believe how much better I felt afterwards than before, and therefore ready to tackle Medium day today, Wednesday.
Also yesterday, walk 2 miles, and again this morning, the same walk.
The plan is 5 ladders to 3, the usual DB BP backoff set after the top run of each ladder (sticking with the 8s I did last week), and to add a bit more weight to the bar for the speed DL.
BP: 155 1-2-3, DB BP: 35's x 8
Speed DL: 175 x 10 r/u
FSQ: 155 x 5
Ladders: 3
Ran out of time so that will have to do for today
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