Wednesday, November 27, 2013

3 days before meet - not much lifting

Tuesday, yesterday, I did a lot of floor work stretching, plus some 24 kg military presses and windmills, plus a 2-mile walk.  Also started the official clean eating in advance of the meet on Saturday, which worked - I was 152 lbs. even this morning.

Today, Wednesday, some stretching, a short walk, more stretching, taught some, and then the plan is floor splits work followed by the Van Dam lift at 4 PM or so, possibly followed swings

But the plan didn't materialize - I was too tired, and exercising while tired is definitely _not_ the thing to do with a busy few days ahead between now and a meet.

Onward and Upward!

Monday, November 25, 2013

Van Dam Lift at 65, 75, and 85 lbs

Over the weekend, walked and stretched and drove.

On Friday, I walked 3.1 miles (that's what the computer says) to pick up my car at the service station - was a beautiful day, mid-50's, and all I needed was a t-shirt and long pants to be comfortable. It was a meditative walk, very enjoyable.

Sat/Sun, just stretched and walked some more.

Today, Monday:

Cossack sequence and other floor work to warm up, including press 12 kg from side split

Van Dam Lift: singles @ 65 (last week's PR), 75 (today's PR), 85

swing - 20 kg x 10L + 10R for maximum float/explosiveness

Onward and Upward

Thursday, November 21, 2013

Van Dam Lift @ 65 lbs.

As I did a couple of days ago, work on splits on the floor, including some light presses, then the Van Dam lift, this time with a 60 lb. dumbbell using the screw-on handles I had and some 1" plates I picked up from craigslist on Monday night.

A 25 and a 5 on each side, so 60 lbs. of plates plus a 5 lb. handle for ? singles


24 kg mil press x 3L, 3 R

Swings: 32 kg, 2 hands, 7 reps, rest 45 seconds, 7 reps, done.  Going for maximum explosiveness and float time.

Onward and Upward

Wednesday, November 20, 2013

Time To Cycle Lifting Program?

I had planned to lift yesterday, but I felt almost like I had a flu.  I didn't, and I feel fine today, but I think I'm getting a little "over the top."  I had my sister and her middle child here for a week, I've added a serious commitment to practicing the double bass every day to my schedule a couple of months ago, and I've been pulling some pretty heavy deadlifts.

Add to that the fact that my weight is up a couple of pounds - I know, I'm huge at 154 lbs, right? :) - and it's time to continue to listen to my body.

And add to that an upcoming USAWA meet where I'll put my effort at the Van Dam lift, a dumbbell curl from suspended split, in the to the record books, and it's time to take it easy.  I didn't finish my current cycle as planned, and that'll be OK.  What I'll do for the next 10 days until the meet is continue to train in restorative mode, plus the Van Dam lift.  That will mean bent presses, windmills, kettlebell military presses (single and double), pullups, press from a side split on the ground, and no barbell front squats, bench presse, or deadlifts.


Easy stretching

Walk to run errands

Practice double bass

bw windmills, experimented with both legs stiff.

24 kg C&P, alternating singles, left first, total 4 each side.

Walk again for more errands

Onward and Upward

Monday, November 18, 2013

Variety - Van Dam Lift and other

A very busy week and weekend because my sister and her middle child were here.  Had planned to lift on Saturday but decided I really needed to practice double bass more and both weren't going to happen.  Ended up with great practice days both Saturday and Sunday.

Today, Monday, work on Van Dam lift.  Cossack sequence, then by unsupported ma split both sides, followed with kb press from floor side split, followed with 3 singles at Van Dam lift (suspended side split) using 50 lb. dumbbell.


Windmills w/ 10 kg x 2 each side

Bent press singles at 10 kg, 14 kg - hits my shoulders in a way they're not used to, glad to be staying light, form feels pretty good, have to watch my lack of balance, though.

2 x 20 mil press, 4 reps, felt good but need tighter glutes and abs at the top

Then swings, 36 kg, 1-handed, 2R + 2L + 2R + 2L, done

Onward and Upward

Thursday, November 14, 2013

Variety - Van Dam, Press From Suspended Split, Windmill, Bent Press

Pressed a 15 lb. dumbbell from a suspended split.

Van Dam Lift 50 lb. dumbbell

Floor Press from Split w/ 6 kg bell, just for form - work on moving torso to side to stay centered

Bent Press w/ 6 kg bell, just for form

20 kg: windmill, left first, 3 each side

Onward and Upward

Wednesday, November 13, 2013

Medium Day

I had planned yesterday as Medium day, but I didn't feel up to it.  In particular, my shoulders felt tight and sore.  I decided, instead, to do restorative work - bent presses and windmills with light-to-moderate weights.

The effect was magical - I cannot believe how much better I felt afterwards than before, and therefore ready to tackle Medium day today, Wednesday.

Also yesterday, walk 2 miles, and again this morning, the same walk.

The plan is 5 ladders to 3, the usual DB BP backoff set after the top run of each ladder (sticking with the 8s I did last week), and to add a bit more weight to the bar for the speed DL.

BP: 155 1-2-3, DB BP: 35's x 8
Speed DL: 175 x 10 r/u
FSQ: 155 x 5

Ladders: 3

Ran out of time so that will have to do for today

Monday, November 11, 2013

2 off/easy days, Van Dam lift

Sunday - stretch and walk

Monday - work on Van Dam lift and also overhead press from suspended split.  Warmed up with singles of 20 kg swings, parking the bell each time, finished with 10L+10R 20 kg swings.

Not happy with how tough yesterday's DL session was - going to try a new schedule this week: Tuesday will be Medium, Thursday will be Light, Saturday will be Heavy.

Onward and Upward

Saturday, November 9, 2013

Heavy Day: DL 325 x 5, BP 3 ladders to 4

Friday, just stretch and walk, bend a white nail or two, lots of errands

Saturday, Heavy Day, plan is 3 ladders to 4 and 2 ladders to 3

BP: 155 x 3 x 1-2-3-4 and 2 x 1-2-3
DL: 155 x 3 left under
FSQ: 155 x 5, 7, 6, 6, 0

Ladders: 3

Did more FSQ in ladders 2, 3 and 4 to be able to skip them in ladder 5 and get a little rest for the heavy DL to come.  Ladder #5 - bench only, no speed DL, no FSQ.  Workout totals 24 FSQ, plenty close enough to the usual 5 x 5


warmup: single @ 235 r/u, 235 l/u, 285 r/u, 305 l/u

325 x 5 r/u

tried a second set but I was just too tired, didn't bother to really try to break the bar off the ground.

Thursday, November 7, 2013

Variety, Van Dam Lift

Cut the lawn early before the predicted rain came - mulch the leaves in the process.

Some swinging rotations to loosen the spine.

Bent 2 white nails

1 towel pullup

floor work leading to cossack sequence leading to ma splits then dead splits.

Van Dam lift - competition setup - 2 benches, one is 18" high, the other 18-1/2", spaced 40" apart

40 lb. dumbbell - completed two singles, videotaped 2nd one.

Will come back and add video link later.

Edit - video link:

Onward and Upward

Wednesday, November 6, 2013

Medium Day

Not much warmup or stretching

BP: 155 x 1-2-3, DB BP: 35's x 8 w/ exhale but only short pause, rf
DL: 155 x 10 r/u
FSQ: 155 x 5

Ladders: 5

5th ladder: short on time, skipped DB BP, did only 3 DL  The core lifts of this cycle are BP and FSQ, and I got all the required reps for both of those.

Onward and Upward

Tuesday, November 5, 2013

Stretch, Walk, Swing

Felt pretty stiff after a long day yesterday that included doing a piano tuning, playing a 2-hour rehearsal on piano, and playing a 2-1/2 hour rehearsal on double bass.

Did a lot of floor work today, including working on my splits - used thick mat, felt great.  Thick mat is great because it forces ankle wiggle - this is a huge tip for anyone reading along and working on their splits.

Walk to the high school to vote.

Picked up a 36 kg bell and did a single set of 2-hand swings, didn't count, probably 15 or so, tried to get warmed up first then make them every more ballistic as the set went on.

Onward and Upward.

Monday, November 4, 2013

Abbreviated Light Day

Sunday - walk, bass lesson, a few swings

Monday - Light Day, warmup with about 10 2-handed swings w/ 24 kg.

BP: 155 x 1-2, DB BP 35's x 5 right curl first
DL: whatever's on the bar x 10 left under first
FSQ: 155 x 5

Ladders done: 3-2/3

Notes - using finger hooks and no thumbs for DL

Have a very long day today and don't usually lift on Mondays so decided to cut it short in order not to run out of energy by the end of the day.  Also still getting over surgery and antibiotics.

Onward and Upward

Saturday, November 2, 2013

Minor Surgery

Friday - Prostate biopsy under general anesthesia - enough for one day without any lifting.  Did some light stretching before.


Bend two white nails, walk, stretch.

24 kg mil press, left first, 3 each side, rest a minute or two, then 2 each side.  Focus wasn't on getting the reps - that's easy - but on perfect form with a more straight up groove than out to the side.

Decided to wait until Monday to resume serious lifting