Friday, September 24, 2021
After Wednesday's lifting, the evening found me pretty tired, and the weather was very muggy, and I went to sleep early. Yesterday, Thursday, no lifting but a 5 mile walk with a couple of stops at stores as destinations. Felt tired afterwards but basically good, had a bigger-than-usual midday snack, and taught most of the afternoon afterwards. Today, Friday Neider Press: 8 kg x 15 lf, x 8 rf - still liking how my shoulders feel after these. First time doing 2 sets, I think. MP: tried seated press w/ 8 kg x 3 each side. Left side, as expected, works better PU: 1 very slow on rings, only minor discomfort, no pain left side - progress! CU: on bar, slow, didn't feel good to go 100% of the way up, break, success this time! SW: last week, I did 90 swings. This week, I've done 260 already by today, so we'll take it a bit easy on the volume today and tomorrow: 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:30 40 kg x 2h x 5 02:00 40 kg x 2h x 5 03:00 40 kg x 2h x 5 03:30 40 kg x 2h x 5 - 30 total, working on loading hips because the better the hip load, the easier it is to perform these well: more explosiveness, better height, less fatigue ArmBar: experiment, cannot do "by the book" with right arm because lumbar rotates and puts pressure on herniated disc. So, instead of bent leg, straighten it, which my flexibility allows and seems to stabilize lumbar sufficiently. Used 12 kg GU: play w/ 12 kg and bw only, and just to elbow, still sorting out coming up onto left elbow, still finding right oblique, and that way of the X, from right foot to left elbow, lacking severely, but it gets better with some repetition.
Wednesday, September 22, 2021
PU: 1 very slow on rings. Less discomfort in left shoulder this time, still a little, paused there to feel it out, making progress for sure. Now doing all my short bar hangs in 4 different positions: overhand, both over/under grips, and underhand. Neider Press: lf, 1-2-3-4-5 ladder, no break first 4 rungs, short rest between last two. While teaching: SW: 32 kg x 2h x a few DL: end of teaching session, 225 lb x 10, light tng, felt great to do break SW: 00:00 28 kg x left x 10 01:00 28 kg x left x 10 03:00 28 kg x left x 10 04:00 28 kg x left x 10 06:00 28 kg x left x 10 07:00 28 kg x left x 10 09:00 28 kg x left x 10 10:00 28 kg x left x 10 11:00 28 kg x left x 10 12:00 28 kg x left x 10 - as yesterday but w/ 28 kg. Experimenting with keeping elbow really locked out, seems to feel better! break GU: 8 kg, 2R/L, 2R/L to hand. Figured out that right oblique doesn't fire when weight is on right side, thinking about making that happen fixes most things. PU: rings, x 1, 1, super slow - didn't false grip solidly 1st rep, hurt left side. Better grip on next rep and it was good.
Tuesday, September 21, 2021
Played around with chinup grip. Hangs feel really tight. Slow, with rotation on rings hurt on my left shoulder. slow on a bar felt OK, though. Need to get back to being able to do chinups! SW: 00:00 24 kg x left x 10 01:00 24 kg x left x 10 03:00 24 kg x left x 10 04:00 24 kg x left x 10 06:00 24 kg x left x 10 07:00 24 kg x left x 10 09:00 24 kg x left x 10 10:00 24 kg x left x 10 11:00 24 kg x left x 10 12:00 24 kg x left x 10 - haven't gone this light in a while, also haven't done 100 swings in a while. Nice opportunity to sort out some form things: weight distribution and hinge dept GU: bw: rf, full, stepover style 8 kg: rf, full, stepover style x 2 alternating singles. Halting progress, but nonetheless, progress walk and break MP: 20 kg x 5L/R, 5L/R - using GLAG-P, excellent set of cues! Thank you, Fabio!! Zercher DL: 155 lb, worked on getting a better starting position, which I did, but then got an ab cramp after the 2nd rep, so only 2 reps today. This is a good weight for a while for me on this movement.
Monday, September 20, 2021
Saturday, September 18 - Neider Press, 8kg x 10 each way Sunday, September 19 - Neider Press, 6 kg, 13 each way, later 2 mile ruck w/ 25 lbs Today, Monday SW: again, playing w/ time 00:00 40 kg x 2h x 10 01:30 40 kg x 2h x 10 04:00 28 kg x left x 10 05:30 28 kg x left x 10 08:00 28 kg x right x 10 09:30 28 kg x right x 10 - total 60 swings NB: last time, did 2nd set of each series on the 1:00 and each series on the 5:00. Switching to 2nd set on the 1:30 allows better overall recovery. Want to stay with this 60-swing workout and keep working down the time. GU: 12 kg, 4 alternating singles, lf. When left side is down, still have trouble not sliding my body up as I do the first step.
Friday, September 17, 2021
riffing on 2 days ago's session PU: partial, packing and unpacking on rings * skip light DL in possible favor of heavy DL at the end MP: 20 kg x 4L/R, x 4L/R, x 4L/R - still using my new cues 1A 1L PU: x 1 L/R @ 12" 1A PU: x 3 L/R @ 12" ZDL: 155 lb x 1, 1 - first time this go-round @ 155 lb HLR: 5 - last rep was tough
Thursday, September 16, 2021
SW: 00:00 40 kg x 2h x 10 01:00 40 kg x 2h x 10 05:00 28 kg x left x 10 06:00 28 kg x left x 10 10:00 28 kg x right x 10 11:00 28 kg x right x 10 - total 60 swings, avg HR=127, max=146 GU: 12 kg x 3 alternating singles each side, rf, to hand. Finding same problem as w/ swings, need to focus on pressing down with right foot when that's the bent leg. Perhaps related to nerve damage I still have, don't know, doesn't matter, just need to do it. 12 kg is right weight for me to sort out my getup issues, need to stay with this weight a while. 1-leg, 2-kg DL - never really did these before, looking at them as stepping stone to barbell of same lift. 2 x 8 kg x 1R/L 2 x 12 kg x 1R/L 2 x 16 kg x 1R/L - got better as they went, ought to work up this version a bit before switching to barbell
Wednesday, September 15, 2021
DL: a few @ 225 lb while teaching MP: 20 kg x 3L/R, 3L/R, 4L/R - experimenting with new position for right shoulder, thinking "long collarbone" and it's helping get rid of the clicking. Neider Press: 10 kg x 5L/R PU: one slow (~10 sec for roundtrip) on a bar 1A PU: on 12" box, 2L/R ZDL: 135 lb x 5 singles A few failed attempts at 1-leg, 2h DL @ 135 lb - manage to break the bar off the ground but that was it. Need lighter weight for this for sure. HLR: 4 - again, experimenting with keeping right shoulder happy