Saturday, June 28: Meet in 100% Raw Powerlifting Federation:
SQ: 80 kg (176 lbs.), 87.5 kg (193 lbs.), 92.5 kg (204 lbs.)
BP: 60 kg (132 lbs.), 75 kg (165 lbs.) - no third
DL: 140 kg (308 lbs.), 162.5 kg (157.5 lbs.)
Sunday, walked 5 miles
Today, Monday:
20 kg:
L/R x (1 c&p, 1 windmill)
L/R x (2 c&p, 2 windmill starting at top of second press)
20 kg:
Swings: 10T, 10L, 10R, 10L, 10R on the minute = 50 total
Onward and Upwards
Monday, June 30, 2014
Monday, June 23, 2014
A little Deadlifting 5 days out from my meet.
I had a very busy week last week and decided, after Tuesday, not to lift.
I've been walking, stretching, and recovering from my week.
Today, stretched, walked 3 miles, then
24: 1 mil press + 2 windmills x left, right
Zercher DL: 135 x 1 - a little out of practice but basically OK
DEADLIFT:
Hack: 225 x 1
Conventional: 225 x 1, 1, 1 - last with controlled lowering - 285 x 1 normal lowering, 310 x 1 w/ controlled lowering. All these were double overhand - grip seems not to be an issue these days.
I think that's going to be all the DLing I do between now and Saturday
I've been walking, stretching, and recovering from my week.
Today, stretched, walked 3 miles, then
24: 1 mil press + 2 windmills x left, right
Zercher DL: 135 x 1 - a little out of practice but basically OK
DEADLIFT:
Hack: 225 x 1
Conventional: 225 x 1, 1, 1 - last with controlled lowering - 285 x 1 normal lowering, 310 x 1 w/ controlled lowering. All these were double overhand - grip seems not to be an issue these days.
I think that's going to be all the DLing I do between now and Saturday
Tuesday, June 17, 2014
3rd from last DL workout before next meet: 295 x 12 singles.
Warmup - walk 2 mi
Cossack sequence
Halos w/ 16 kg
Goblet squat and curls w/ 16 kg
FSQ 135 x 1
SQ: 135 x 1, 185 x 1
BP:115 x 5, 165 x 1 - near limit, was slow, 150 x 2 - G-d I'm awful at these, and G-d they make my lower back hurt.
DEADLIFT
225 x 1, 1 overhand
295 x 10 single starting l/u (favored grip - _tough_ today, still kept pace of about 1 rep per minute, not completely sure I did rep #5 but I did at least 9 reps and probably did 10. Just plain tired, tried to keep calling on my good form cues - belly of air, stance not too wide, crush the bar, take the slack out of the bar, pull back towards my shins as I go up.
16: about 10 hand-to-hand swings, just to loosen up
Onward and Upward
Cossack sequence
Halos w/ 16 kg
Goblet squat and curls w/ 16 kg
FSQ 135 x 1
SQ: 135 x 1, 185 x 1
BP:115 x 5, 165 x 1 - near limit, was slow, 150 x 2 - G-d I'm awful at these, and G-d they make my lower back hurt.
DEADLIFT
225 x 1, 1 overhand
295 x 10 single starting l/u (favored grip - _tough_ today, still kept pace of about 1 rep per minute, not completely sure I did rep #5 but I did at least 9 reps and probably did 10. Just plain tired, tried to keep calling on my good form cues - belly of air, stance not too wide, crush the bar, take the slack out of the bar, pull back towards my shins as I go up.
16: about 10 hand-to-hand swings, just to loosen up
Onward and Upward
Monday, June 16, 2014
No DL - Hip Lift 805 lbs., Swing, Curl, and Goglet Squat 40 kg
Walk about 1 mi.
Stretch a little - cossack sequence
Hip Lift.
Now calling the bar 100 lbs. will have to weigh it again in its new configuration.
235 x 1, 505 x 1, 805 x 1, 1 - just got it off the ground the first time, choked up the chain a bit, second time got much higher and felt great, felt like I had room to move.
No more today - haven't done these in a while but they are _great_.
40: 2-hand swings x 10, 10
40: curl, goblet squat by horns, another goblet squat, lower, drop
Onward and Upward
Stretch a little - cossack sequence
Hip Lift.
Now calling the bar 100 lbs. will have to weigh it again in its new configuration.
235 x 1, 505 x 1, 805 x 1, 1 - just got it off the ground the first time, choked up the chain a bit, second time got much higher and felt great, felt like I had room to move.
No more today - haven't done these in a while but they are _great_.
40: 2-hand swings x 10, 10
40: curl, goblet squat by horns, another goblet squat, lower, drop
Onward and Upward
Sunday, June 15, 2014
DL 275 x 12 singles
A little stretching.
Walk 5 miles.
Zercher DL: singles at 135, 165, 175 - still pretty easy
SQ: singles at 135, 155, 175
BP: singles at 135, 155
DEADLIFT:
225 x 1 overhand
275 x 12 singles starting r/u - tired from the walk and the other lifting, but felt like I was able to summon sufficient tightness to do this.
40 kg: 2-hand swing x 10 - not my best, of course, but better than nothing
Onward and Upward
Walk 5 miles.
Zercher DL: singles at 135, 165, 175 - still pretty easy
SQ: singles at 135, 155, 175
BP: singles at 135, 155
DEADLIFT:
225 x 1 overhand
275 x 12 singles starting r/u - tired from the walk and the other lifting, but felt like I was able to summon sufficient tightness to do this.
40 kg: 2-hand swing x 10 - not my best, of course, but better than nothing
Onward and Upward
Saturday, June 14, 2014
Week 7 Only as Pre-Meet Prep
Walk 3 miles
Stretch a little, including some qigong and a pistol each side - pistols were awful and weak but they had a long pause at the bottom, exhale, repressurize and come up.
SQ: showed my wife a front squat, a low-bar, wide stance back squat, and a high bar, narrow stance back squat, and she thought the low-bar, wide-stance looked the best. Interesting that I find that one the least comfortable, but I will try to do this, just for one or two light attempts, at the meet on June 28.
BP: 125 x 3, 145 x 3, 1 - ugh, I'm awful at these, but we were experimenting with blocks under my feet and I definitely like it, have to get something a little sturdier than the 2 x 4 pieces I used today.
40 kg: 10 x 2-hand swing, pretty solid, actually.
DEADLIFT:
225 x 1 overhand
Per the plan, do the final week of the 7-week DL Singles Cycle based on the new 1RM
260 x 15 singles, starting left under, right over and alternating reps. Went very well, feel great afterwards.
Onward and Upward
Stretch a little, including some qigong and a pistol each side - pistols were awful and weak but they had a long pause at the bottom, exhale, repressurize and come up.
SQ: showed my wife a front squat, a low-bar, wide stance back squat, and a high bar, narrow stance back squat, and she thought the low-bar, wide-stance looked the best. Interesting that I find that one the least comfortable, but I will try to do this, just for one or two light attempts, at the meet on June 28.
BP: 125 x 3, 145 x 3, 1 - ugh, I'm awful at these, but we were experimenting with blocks under my feet and I definitely like it, have to get something a little sturdier than the 2 x 4 pieces I used today.
40 kg: 10 x 2-hand swing, pretty solid, actually.
DEADLIFT:
225 x 1 overhand
Per the plan, do the final week of the 7-week DL Singles Cycle based on the new 1RM
260 x 15 singles, starting left under, right over and alternating reps. Went very well, feel great afterwards.
Onward and Upward
Friday, June 13, 2014
Day Off
Well, I was tired and sore and hungry today, so nothing but some stretching and a nice walk - boy, does walking ever cure what ails me.
Will try to lift tomorrow, maybe get halfway to the first workout of the last week of the 7-week DL singles cycle I just completed, and then I"m hoping to do those 5 workouts next week.
Will try to lift tomorrow, maybe get halfway to the first workout of the last week of the 7-week DL singles cycle I just completed, and then I"m hoping to do those 5 workouts next week.
Thursday, June 12, 2014
Start Lifting Again
Yesterday, Wednesday, just a crazy, non-stop day. No exercise, no walking, just a little stretching. Also was pretty sore from both the meet and the day before's many goblet squats.
Today, Thursday:
Walk 2 mi.
Cossack sequence and other stretching.
20: windmill, lf, 1
Zercher DL: now on Oly bar for a while: 135 x 1, 175 x 1 - almost ab cramp lowering it but both lowerings were really solid, light touch-downs.
FSQ: 135 x 1, pause, exhale, repressurize, and up. Rusty at these, not easy today or at least not as easy as I'd like
SQ: 135 x 5, 155 x 5 - videotaped, not deep enough, or maybe barely deep enough. Going for PL style, low bar, wide-ish stance, probably just need more time to get used to dropping my hips in the hole deeper. Might need a wider turnout, or at least a bigger focus on pushing knees out.
BP: 115 x 3, 4 - not great but a start. It's what was on the bar and good enough for me for today. Lower back still does not like bench pressing's arch.
DL: - all double overhand grip
225 x 2 singles - lower back not happy after bench
225 x 3 - fresh breath at bottom but didn't let go of the bar - back loosening up some, brain remembering how to deadlift.
24: swing, 1-handed, lf, 5's up to 30 total, no breaks.
Later:
PU: 1 bw slow, controlled, paused
PU: bw + 20 kg on left then right, long hang before take-off, solid rep, paused, long hang at bottom - these felt _great_
Onward and Upward
Today, Thursday:
Walk 2 mi.
Cossack sequence and other stretching.
20: windmill, lf, 1
Zercher DL: now on Oly bar for a while: 135 x 1, 175 x 1 - almost ab cramp lowering it but both lowerings were really solid, light touch-downs.
FSQ: 135 x 1, pause, exhale, repressurize, and up. Rusty at these, not easy today or at least not as easy as I'd like
SQ: 135 x 5, 155 x 5 - videotaped, not deep enough, or maybe barely deep enough. Going for PL style, low bar, wide-ish stance, probably just need more time to get used to dropping my hips in the hole deeper. Might need a wider turnout, or at least a bigger focus on pushing knees out.
BP: 115 x 3, 4 - not great but a start. It's what was on the bar and good enough for me for today. Lower back still does not like bench pressing's arch.
DL: - all double overhand grip
225 x 2 singles - lower back not happy after bench
225 x 3 - fresh breath at bottom but didn't let go of the bar - back loosening up some, brain remembering how to deadlift.
24: swing, 1-handed, lf, 5's up to 30 total, no breaks.
Later:
PU: 1 bw slow, controlled, paused
PU: bw + 20 kg on left then right, long hang before take-off, solid rep, paused, long hang at bottom - these felt _great_
Onward and Upward
Tuesday, June 10, 2014
More Variety/Recovery Lifting
Tuesday - bit of stretching
24: Goblet Squat, bell upside down x 10 (paused, as always)
24: Goblet Squat, bell right side up x 10 - this way felt harder, but maybe that's because I did it second, albeit after a solid 20 minute or so rest. Tomorrow, I'll reverse the order.
24: Goblet Squat, bell right side up, added curl at the bottom x 5
There is an interesting subtlety in how you old the bell - you can tilt it back slighty (held in the "normal" position) and it takes some of the load off your chest. If you allow the handles to point straight up and down, then your wrist will be bent slightly to the side (ulnar deviation, I think this is called) and the lift is harder because you have to work harder to stabilize the bell.
20: c&p ladder, lf, 1-2
24: swing, 10 L, break, 10R
FSQ: 135 x 2 - ATG, paused
20: windmill, lf, 3
Zercher DL: 135 x axle, 145 and 155 on Oly bar. Slow and controlled negatives feeling good, have to see if I can find some of that for the way up. Need to, I think, drive hips back and elbows forward more.
That's the most ZDL in a workout in a while, will keep up with these, feel great, getting a maximal hamstring stretch at the start is also key for me.
24: Goblet Squat, bell upside down x 10 (paused, as always)
24: Goblet Squat, bell right side up x 10 - this way felt harder, but maybe that's because I did it second, albeit after a solid 20 minute or so rest. Tomorrow, I'll reverse the order.
24: Goblet Squat, bell right side up, added curl at the bottom x 5
There is an interesting subtlety in how you old the bell - you can tilt it back slighty (held in the "normal" position) and it takes some of the load off your chest. If you allow the handles to point straight up and down, then your wrist will be bent slightly to the side (ulnar deviation, I think this is called) and the lift is harder because you have to work harder to stabilize the bell.
20: c&p ladder, lf, 1-2
24: swing, 10 L, break, 10R
FSQ: 135 x 2 - ATG, paused
20: windmill, lf, 3
Zercher DL: 135 x axle, 145 and 155 on Oly bar. Slow and controlled negatives feeling good, have to see if I can find some of that for the way up. Need to, I think, drive hips back and elbows forward more.
That's the most ZDL in a workout in a while, will keep up with these, feel great, getting a maximal hamstring stretch at the start is also key for me.
Monday, June 9, 2014
Yesterday 350 lb. DL for WNPF New Jersey State Record M55-59, 67.5 kg, Raw
http://youtu.be/rXripjeGiZ4
The above is yesterday's 2nd Deadlift - 350 lbs. for a new NJ State Record. The previous record was mine, 345 lb.
The effort wasn't a max but still a tough lift. I decided to pull again in 3 weeks and see how I do at another fed's meet in PA near where I have family.
Took it easy all day, warmed up w/ 225 x 3, 255 and 285 x 1, pulled a 315 first and 350 second, said thank you to everyone, and went home.
Today, just did a few goblet squats w/ 24 kg to loosen up - trying to decide if I like them with the bell upside down, as shown in Mark Toomey's picture in Easy Strength, or right side up, which is how I usually do them. Probably good to do them both ways. Today, did 3 upside down and 3 right side up, and my upper arms were shaking by the end - guess I'm still tired from yesterday.
Walk 3 miles - ah, feels great
Zercher DL: 135 x 1 - ugly, 1 again, this time the best I've done in a while. Have to focus on stretching hamstrings maximally to get the best start, and to drive the elbows as in a front squat to keep the bar in place.
24 kg: swing, 5R+5L+5R+5L, no break
Onward and Upward
The above is yesterday's 2nd Deadlift - 350 lbs. for a new NJ State Record. The previous record was mine, 345 lb.
The effort wasn't a max but still a tough lift. I decided to pull again in 3 weeks and see how I do at another fed's meet in PA near where I have family.
Took it easy all day, warmed up w/ 225 x 3, 255 and 285 x 1, pulled a 315 first and 350 second, said thank you to everyone, and went home.
Today, just did a few goblet squats w/ 24 kg to loosen up - trying to decide if I like them with the bell upside down, as shown in Mark Toomey's picture in Easy Strength, or right side up, which is how I usually do them. Probably good to do them both ways. Today, did 3 upside down and 3 right side up, and my upper arms were shaking by the end - guess I'm still tired from yesterday.
Walk 3 miles - ah, feels great
Zercher DL: 135 x 1 - ugly, 1 again, this time the best I've done in a while. Have to focus on stretching hamstrings maximally to get the best start, and to drive the elbows as in a front squat to keep the bar in place.
24 kg: swing, 5R+5L+5R+5L, no break
Onward and Upward
Sunday, June 8, 2014
Day Before the Meet - a Little Loosening Up Exercise
Decided to do some windmills with barbell plates. 2 each side with 5, 10, and 15 kg plates. Middle and ring fingers in the hole, thumb support underneath, curl or cheat curl, tighten up in the rack position, press, then windmill.
Stick windmills - ah, removes shoulder rotation and forces t-spine to do the work, very good for me.
Stick windmills - ah, removes shoulder rotation and forces t-spine to do the work, very good for me.
Friday, June 6, 2014
Last workout before meet
Bodyweight 148.8 this morning, have another pound to go by 5 PM tomorrow, seem to be right on schedule. Took 1 water pill twice a day on Tue, 2 water pills twice a day on Wed, and 3 water pills twice a day yesterday, Thursday, and again this morning. Will probably take again tonight and maybe tomorrow AM. Dose on bottle is 4 pills twice a day, have been using hawthorn and dandelion root on my own as well, like this mix better - water pills (XPEL by MHP) have a bit too much caffeine and other stuff in them for my size human.
Been walking pretty regularly.
Had a busy week - two 8 AM rehearsal then an 8:30 AM performance. Enjoyed not having to get up and play early today.
Today - walk, do some exercise, walk some more.
20 kg: two-hand swing x 10
20/20 - see-saw mil press x 8 (4 each side) going right first. These are _wonderful, really help muscles in upper back mobilize, should do these more often.
20: windmill, lf, 2
Zercher DL - axle, 135 x 1 - small ab cramp after putting it down.
Conventional DL: 225 x 2 touch-n-go, overhand
32 kg - two-hand swing x 5
Been walking pretty regularly.
Had a busy week - two 8 AM rehearsal then an 8:30 AM performance. Enjoyed not having to get up and play early today.
Today - walk, do some exercise, walk some more.
20 kg: two-hand swing x 10
20/20 - see-saw mil press x 8 (4 each side) going right first. These are _wonderful, really help muscles in upper back mobilize, should do these more often.
20: windmill, lf, 2
Zercher DL - axle, 135 x 1 - small ab cramp after putting it down.
Conventional DL: 225 x 2 touch-n-go, overhand
32 kg - two-hand swing x 5
Wednesday, June 4, 2014
Week off before meet - Sun through Wed report
Sunday - walk 4 miles, then 2 more miles with my wife
Monday - planned final lifting day but our friend the plumber was here and I was helping, and after I did some warmups and they felt heavy, I decided to skip it altogether.
Tuesday - long day starting w/ 8 AM rehearsal. Walk 2 mi, no lifting. 2 x herbal diuretic pill
Wed - even longer day starting w/ another 8 AM rehearsal. Stretch some, some 20 kg swings - 10T, 5L, 5R, no break, and walks 2 mi. Bodyweight 151.8, 4 x herbal diuretic pill. (normal dose is 8 per day).
Monday - planned final lifting day but our friend the plumber was here and I was helping, and after I did some warmups and they felt heavy, I decided to skip it altogether.
Tuesday - long day starting w/ 8 AM rehearsal. Walk 2 mi, no lifting. 2 x herbal diuretic pill
Wed - even longer day starting w/ another 8 AM rehearsal. Stretch some, some 20 kg swings - 10T, 5L, 5R, no break, and walks 2 mi. Bodyweight 151.8, 4 x herbal diuretic pill. (normal dose is 8 per day).
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