Wednesday, March 27, 2024
March 27, 2024: SQ
WM: bw x 2
break
Rings: FL, FL
break
Rings: FL, StC + KE x 9 - have missed StC
break
SQ:
65 kg x 3
75 x 3 - down from 5 - now this is only a warmup, barely 70%
80 x 5 - up from 4
85 x 4 - up from 3
90 x 2 - up from 1
BP:
Tuesday, March 26, 2024
March 26, 2024: SW
Lots of walking - home from service station, break, into town, total about 5 miles
break
SW: 40 kg x lf x 3's OTM for 12 sets
avg = 120, max = 132
Monday, March 25, 2024
March 25, 2024: DL
Yesterday, Sunday, nothing
Today, Monday
WM: 6kg x lf x 1
break
walk
break
DL:
100 kg x double over, x r/u, x l/u - what was on the bar
125 kg (74%) x 5 r/u
130 (76%) x 4
135 (79%) x 3 l/u
140 (82%) x 2
145 (85%) x 1
150 (88%) x 1 - trying to take my time and push hard at the start like it's a 1RM attempt. Scary but what I need, I think.
Saturday, March 23, 2024
March 23, 2024: BP
A few swings while teaching
WM: 4 kg x lf x bw x 1, 4 kg x 3 - better
BP: heavy day, decided to go a little heavier and shorter than 5 x 5 today. Only 2 days since last BP
60 kg x 3
65 x 6
70 x 4 - felt great
75 x 1 - felt tired before I started, and this felt heavy
Friday, March 22, 2024
March 22, 2024: SW
WM:
4kg x 3, trying to keep weight light and get more reps and slightly deeper
Rings: FL x 4, short break, StC + (KE x 7)
break
SW:
32 kg x 4's x lf x 30 sets
avg = 114, max = 129 (but mostly a lot less than that)
Thursday, March 21, 2024
March 21, 2024: SQ, BP
walk
SQ:
65 kg x 3
75 x 5
80 x 4
85 x 3
90 x 1 - excellent result
long break
BP: light day
60 kg x 4 reps x 3 sets - very controlled lowering, longer than needed pause on chest, explode up with leg drive. A good easy day
Tuesday, March 19, 2024
March 19, 2024, BP, DL
Sunday - FL in the AM, then big day at church, then a walk, the taught. No lifting.
Monday - cat woke me up twice in the middle of the night, walk, no lifting
Today, Tuesday
walk
BP:
60 kg x 5
65 x 5, 5, 5, 5 - took about 50 minutes, took longer and longer rests between sets, especially before 4th and 5th set
break
DL: switch to other bar and other room
135 kg x 5 r/u
break
140 kg x 5 l/u (favored)
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