Light SN, 1APU, DL

Later Sunday and all of Monday, lots of driving.

Tuesday, just a walk, then a dip stretch, then 10R + 10L snatches @ 10 kg

Today, Wednesday

walk

SN: 10 kg
10R
10L
5L
5R
10L
10R - just looking for good posture and good form.  Seems to slightly tweak disc, but keeping right shoulder with "roll back" thought helps

walk again, and on the way out, 3 singles of 1APU on a park bench.  Third one was great right and crappy left

on the way back, 2R + 2L

back at home

DL:

narrow sumo: 225 x fingerhook, thumbless grip x 5, paused tng

conventional

Did 110 kg x 5, 130 kg x 5, 110 kg x 5 on Sunday

Plan calls for continuing overall twice as many 110 as 130 kg this week.

110 x 6 r/u
130 x 3 l/u
Repeat above, total 18 reps

DL

Yesterday, another StC + FL, pressed up to a 26 kg each side, did some ugly 16 kg snatches, did some b/u cleans and presses but my thumb's bone bruise make it nearly impossible because I can't grip hard with it.

Starting this week without a plan because it's Sunday and I'm at an SFG and no time to plan the week - we'll just do the math backwards from here:

DL: always paused tng

225 x 6 narrow sumo, fingerhook grip

Conventional

245 x 5 r/u

long rest, ~30 minutes

285 x 5 l/u - maybe a PR rep count

long rest

245 x 6 r/u

long rest

285 x

Week of February 18, 2019

Monday

Working with Phil Scarito at his place near Philly:

A bunch of 1A pushups, including a few from the floor.  Great discussion of technique.

DL

205 x 8 fingerhooks

285 x 2
245 x 4
285 x 3, 2, 3, 2 = 16 lifts

Discussed which mixed grip looked best, and agreed left under and right over.    More good discussion of technique.


Tuesday

130 kg (286 lbs) x 2, 3, 2, 3 = 10 lifts

Left on trip

Wednesday - drove all day

Thursday, I need

8 lifts @ 110 kg
6 lifts @ 130 kg

to complete my week of NL = 40

Did the planned Deadlifts on Friday, also
did 3 x 2 1-arm pushups on a box, a 1 each way from the floor later

Friday, a StC + FL (also did yesterday), plus a little Archer PU, plus pressed up to 26 kg, plus a few ugly snatches.

Next week, high volume but low intensity

1APU, DL

Today, Saturday

walk

1APU @ 10" x 1R/L x 5

DL:

narrow sumo, overhand fingerhook grip x 205 x 8 paused tng

conventional, mixed grip, kg weights below

130 x 3 r/u
110 x 5 l/u
130 x 3 r/u, 2 l/u, 3 r/u - today, l/u feels stronger - go figure  NL = 16, end of PP #2, week #2

Variety - Stretch, SW

Today, Friday

walk

Split stretches in a chair

SW:
24 kg x 10L, 10R, 5L, 5R
32 kg x 15 2h

1APU, DL, Rings

Today, Thursday

WM: 1 truly awful 10 kg on each side

1APU @ 10": 4 singles on 1-2 min rest, rf

walk

DL:

double finger hook, narrow sumo, 205 x 8 - left forearm feeling a bit odd.

NL = 12 conventional
110 x 4, 130 x 8 as 
130 x 3 r/u, 
110 x 4 l/u, 
130 x 3 l/u, 2 r/u

Sat will be NL = 16, as

130 x 3, 110 x 5, 130 x 3, 2, 3

Later

1APU @ 10" x 1R/L

bw WM

Rings: StC + partial FL x 1

Variety: Dip, Rings, SW

Today, Wednesday

Dip stretch, then 3 dips w/ shorter stretches

Rings:
StC + partial FL x 1
Archer PU x up, right out, left out, right out, left out, and down

SW: 24 kg x 10's, lf, on the 1:20, 40 total

Abs feel really worked, decided not to do 1APU today.

-S-