Friday, July 3, 2020

DL (P2, W4, D3)

warmup with short walk early

SW: 24 kg x 5L, 5R, 5L, 5R on the :60 - noticing I need to keep right shoulder packed

DL:

125 = 78% (3-6, 5)
130 = 81% (3-5, 4)
140 = 88%( 2-4, 3)
150 = 94% (1-2, 2)

or better, low endurance for a given RM

125 = 78% (3-5, 4)
130 = 81% (2-4, 3)
140 = 88%( 2-3, 2)
150 = 94% (1-2, 1)

3 x 125, 5 x 130, 3 x 140, 1 x 150
changing, because I'm tired, to
3 x 125, 5 x 130, 4 x 140
changing again to
3 x 125, 3 x 130, 5 x 140

125 x 3, narrow sumo, double over
130 x 3, narrow sumo, double over
140 x 2, narrow sumo, l/u
140 x 4, narrow sumo, l/u - was originally 130 x 2 and 140 x 2 but 140 x 4 is quite doable


Thursday, July 2, 2020

Variety

Walk

several bar hangs, emphasis on both opening the shoulder angle and relaxing the shoulders as much as possible, goals that somewhat conflict but I'm trying.

Later, some shoulder dislocates with a stick.

Later, a very nice Q&D style short session:

00 - SN 5L, 18 kg
01 - SN 5R
02 - SN 5L
03 - SN 5R

repeat starting at 05:00

repeat schedule at 10:00 but with 24 kg swings

Wednesday, July 1, 2020

DL (P2, W4, D2)

Rings: StC + partial FL x 1


MP: bar, stretch at top


Shoulder "dislocate" stretch with a stick


Rings: StC + partial FL x 1


MP: bar, stretch at top


NB: for rings, not doing anything fancy like stretching hamstrings or trying to L-sit on the way up, just curl up, get a decently low StC, then come back and hold a closer-to-parallel FL.


125 = 78% (3-6, 5)
130 = 81% (3-5, 4)
140 = 88%( 2-4, 3)
150 = 94% (1-2, 2)

Still feeling a bit overtrain on the DL, so everything in low reps today


NL = 18

5 x 125,  8 x 130, 4 x 140, 1 x 150 as


2 x 125, conventional, r/u

3 x 125, conventional, l/u

3 x 130, conventional, r/u

2 x 140, conventional, l/u

1 x 150, conventional, l/u - better than on Monday

2 x 140, conventional, l/u

5 x 130, conventional, l/u


Recovering from my overtraining and undersleeping - had naps each of the last two days, feeling much better.




Sunday, June 28, 2020

DL (P2, W4, D1)

125 = 78% (3-6, 5)
130 = 81% (3-5, 4)
140 = 88%( 2-4, 3)
150 = 94% (1-2, 2)

NL = 22 - adjusted to 23
6 x 125, 10 x 130, 5 x 140, 2 x 150
as
6 x 125
4 x 130
3 x 140
1 x 150

3 x 130
2 x 140
1 x 150

3 x 130

NL = 18
5 x 125,  8 x 130, 4 x 140, 1 x 150

NL = 13 - adjusted to 12
3 x 125, 5 x 130, 3 x 140, 1 x 150 - if 2nd set of 2 x 150 on day #1, skip 1 x 150 NL becomes 11

Saturday, June 27, 2020

Variety

Today, Saturday

Cossack sequence ending w/ 2 WM each side w/ 4 kg, right side first.

Then WM x 2 again, right side first

2 singles of bottoms-up ring dip on low rings, standing on 4" box: press up, hold, lower

Also low rings: Archer PU L-Sit, up, r out, l out, r out, l out, brief holds at each, and lower


Friday, June 26, 2020

DL (P2, W3, D3)

After a PR press on Tuesday, taking a little time off from pressing.

Today, Friday:

Buteyko walk - haven't done one in a while, ended by jogging a couple of blocks.

Day 3 = NL = 21
Been doing higher reps w/ 125 kg, so let's change that up for today
125 x 15, 4 x 130, 2 x 140 as


125 x 3, narrow sumo, double overhand
130 x 4, narrow sumo, r/u

125 x 3, narrow sumo, l/u
140 x 2, narrow sumo, l/u

* Planned 125 x 3, 3, 3 but running out of time, so did:

125 x 5, conventional, l/u
125 x 4, conventional, r/u

Wednesday, June 24, 2020

DL (P2, W3, D2)

warmup -

played on low rings w/ transition section of muscleup - not close, but interesting, and got in some supports and dips on the rings along the way.

WM: 4 kg, rf, 1 - working on keeping shoulder back, t-spine extended, making some progress.  Been doing these at the end of the Cossack sequence as well on other days

More on low rings - PU in L-Sit plus archer to right, left, right, left, then lower.


Day 2 of P2, W3) NL = 27
125 x 19, 5 x 130, 3 x 140 as

125 x 7, narrow sumo, l/u
130 x 3, conventional, r/u
140 x 3, conventional, l/u

125 x 6, conventional, r/u
130 x 2, conventional, double over - grip not great, but sufficient

125 x 6, narrow sumo, l/u