Wednesday, June 23, 2021

June 23, 2021: SQ (light), BP (light), DL

walk WM: bw x 1R/L, 10 kg x 1R/L SQ: 155 lb (69%) x 8, 175 (77%) x 6 break BP: 135 lb (70%) x 8, 150 (77%) x 5 DL: 185 lb x 1, 235 x 2, 285 x 1 - double over On May 29 we did: 00:00 135 kg x 5 double over 04:00 135 x 5 r/u 08:00 135 x 5 r/u 12:00 135 x 5 l/u 16:00 135 x 5 l/u Today, 140 kg 00:00 140 kg x 5 double over 06:00 140 kg x 5 r/u 12:30 140 kg x 3 r/u - getting tired 19:00 140 kg x 2 l/u - first DL real workout in 4 weeks, tired, not going to push. Intensity was high at 86%, lower volume is OK, longer rests are OK, meet is in 3 weeks

Tuesday, June 22, 2021

June 22, 2021: Variety

walk Quite a bit while teaching Cossack sequence 1-leg DL PU - hang, pack and unpack, hollow 40 kg swings with Jessica 00:00 40 kg x 2h x 5 00:30 40 kg x 2h x 5 01:00 40 kg x 2h x 5 01:30 40 kg x 2h x 5 03:00 40 kg x 2h x 5 03:30 40 kg x 2h x 5 04:00 40 kg x 2h x 5 04:30 40 kg x 2h x 5

June 21, 2021: Variety

Saturday, June 19: USPA "Doc Strong" meet in Southampton, PA. SQ 102.5 kg, BP 85 kg, DL 152.5 kg Sunday, June 20: first WM w/ 10 kg. bw x 1R/L, 8 kg x 2R/L, 10 kg x 2 R/L Today, Monday, June 21 SW: 00:00 32 kg x left x 5 00:30 32 kg x right x 5 01:00 32 kg x left x 5 01:30 32 kg x right x 5 PU: RT hang x ~15 seconds

Monday, June 14, 2021

June 14, 2021: SQ

Saturday, June 12 - played classical guitar for 3 hours Sunday, June 13 - nothing Today, Monday, June 14 - meet is this coming weekend WM: bw x a few, 8 kg x 5R, 5L - excellent, and now time to start incorporating 10 kg DIP: bw x 5 SQ: 155 x 5, 175 x 3, 195 x 3, 205 x 1

Friday, June 11, 2021

June 11, 2021:DL

walk Lifted some yesterday, don't usually do 2 days in a row Meet in 8 days SQ: 135 lb x 2 BP: nothing DL: 185 lb x 3, 235 x 2, 285 (130 kg) x 1 125 kg x 1 double over 135 x 1 double over 145 x 1 right under 155 x 1 left under - not really difficult

Thursday, June 10, 2021

June 10, 2021: SQ, BP

Yesterday, walk about 5-1/2 miles Today: a few bw deep dips SQ: 165 lb x 7 BP: 155 lb x 5, 165 x 3, 175 x 2, short rest, x 1 break 1-leg barbell DL: first ever successes, 1L and 1R @ 115 lbs.

June 8, 2021: SQ, BP

Yesterday, June 7, WM 8 kg x 3R/L, good result wasn't feeling well in the evening and decided to miss NJWS rehearsal. Today, Tuesday, June 8: Meet is in 11 days walk SQ: 135 lb x 5 160 x 5 185 x 3 205 x 3 (about 92.5 kg) - a good meet opener, maybe even 95 kg BP: 135 lb x 5 165 x 3 175 x 2