A few barbell DLs - aahh!

Yesterday, Saturday - not much, feeling tired, just walked some and stretched a little

Today, Sunday, still not feeling 100% for whatever reason

Walked, stretched, did some splits - back was bothering me, and I know deadlifts are my cure, so

DL: conventional, d/o grip, 225 x 1 w/ slow negative, 245 the same, 275 the same x 1, 1

Ah, deadlifts ....

Inman 65 yards

walk 2 miles - legs tired, probably all the swings yesterday

The usual shoulder dislocates, OHS w/ stick, bw windmills, etc.

Inman: 65 yards, first time in the street w/ competition weight.  Not a good day, just not in the right frame of mind for this.  Will try again next Saturday, then take the following weekend off, then do a final ramp-up for the meet on October 12  And my wife fell down halfway through this one.

https://www.youtube.com/watch?v=d_i5LFOdfCM

100 S&S, mix 32 and 24

stretch

S&S 100 swings on the minute

32: 10L, 10R = 20

24: (10L, 10R) x 3 = 60

32: 10L, 10R = 20

Press, Pullup, Pistol

Tuesday:

32 kg: 1h swing x 7 on the :20 - yowser, totally out of breath after 4 sets (28 reps)

24 kg: 1h swings x 10 on the :40 - 4 sets (40 reps)


Wednesday (today)

stretch a little, walk 2 mi.

32: 1h swings x 10R, 10L

20 kg press and w/ that bell on foot:

1 press L/R, 1 PU - 2 press L/R, 2 PU - 3 press L/R, 2 PU

6 press L/R, 2 PU (attempted 3rd but lost bell off end of foot)

* 2 hour break *

10 kg: pistol x L/R (paused, exhaled, very deep), windmill x 5L, 5R

10 kg: pistol x L/R - more normal depth and pause

Swing, Press, Windmill

Today, Monday - still tired from vacation and lots of driving

Stretch

8 pushups - these are an ab exercise if you so choose; I so choose

32 kg: 1h swing, 7L, short rest, 7R - these are better than they used to be

20 kg: press 6L, 6R, PU (bw + 20 kg) x 2 on left foot, normal grip

20 kg: as above but bell on right foot and false grip

16: windmill, lf, 3 as fingertips, fist, palm - ugh

Sunday on the road: a few 24 kg presses and windmills and goblet squats

Sunday, still on the road w/ a 24 kg

goblet squat x 15

press x 3 L/R

press + windmill x 1 L/R

bw pushup x 5

On the road, 24 swing, press, windmill

Thu:  20 swings, stretch, walk

Friday: Inman 235 lbs x 125 yards then 5 hours of driving

Sat: very stiff, stretch, then swing 24 kg on the :60 as 10 x 2h x 2, 10 x 1h x 8, 10 x 2h x 2 = 120 swings

24 x 1 press + 1 windmill, lf, x 1, 1 press, lower, 1 jerk + 1 windmill x 1

Basta per oggi!

20 kg press ladder to 3 - x 2

Wednesday:

warmup w/ 32 kg 1-hand swings: 3L, 3R, 3L, 3R - not good at these, grip

20 kg: press ladder to 3 w/ single 20 kg pullup after each rung - all that x 2, did 2 reps of pullup on final set

10 kg: pistol: L, R, rest, repeat - left side is _weak_, trouble keeping ball of foot down on that side also

Swings

Stretch a little

walk 3 mi.

14 kg - halo x 5 each direction, experimented w/ breathing both anatomical and biomechanical.

32: goblet squat: curl + 5 reps, curl + 6 reps

Swing - in this format:

( 24 x 11L, 24 x 11R, 40 2-hand x 11) x 2 on the :20, total 55 reps

Press Ladder

Saturday - a few goblet squats and windmills w/ 24 kg, lots of driving

Sunday - Inman training, 230 lbs., 100 yards
https://www.youtube.com/watch?v=RwAENClvye8


Monday, today

Stretch, walk about a mile, stretch some more

24: swing, 15L in :30, rest :30, 15R in :30 - warmup, and did 15s just to shake it up a bit.

20: c&p ladder 1-2-3 w/ single PU (@ bw + 20 kg on foot) after each rung

On the road w a 24 kg bell

Thursday - travel day

Today, friday - brought a single 24 kg bell with, so

24: halo x 2 each way - ugh, a bit heavy

24: goblet squat x 10

24: swings total 80 as 10’s on the :40, breathing tight afterwards

24:  press, lf 2, 3

24: windmill, lf, 2

24 kg swings on the :20

Stretch a little, a bit of Indian Clubs as well.

Walk about 2 mi.

16 kg Halo x 5 each way, elbows close, mostly paused at the bottom/back

24 kg Goblet squat x 10.  Started w/ a curl from the floor, paused final rep for a while w/ knees inside elbows.  Arms still shake, not quite sure why.

24: swing: started left, did 8 sets of 10 1-hand swings on the :20 - best yet

Swing, Press, Windmill

Tuesday:

short (1 mi) walk

lots of stretching + qigong on the front porch, also so bw-only windmills

24: swing, rf, 10's on the :20, total 60 reps, most reps on the :20 to date

rest a few minutes, then:

20: press x 6L, 6R, PU on R

rest a bit

20: press x 7R, 7L, PU on L - NB: went right first this time, 7 is recent PR although far from lifetime best in this area, which I think is 10 reps w/ 24 kg.

10 kg: windmill, lf, 3 - needed an easier day w/ these, am feeling them some in hips and si, trying slightly wider stance today and that feels better.

A lot of different things today

Sunday, yesterday, walk about 5 miles - kind of warm

Today, Monday:

2 lb. Indian Clubs on front porch

24 kg: swing 10L, 10R

24 kg: goblet squat x 6

16 kg: halo x 4 each way

16 kg: windmill x 2L, 2R

Inman: 230 lbs. x 75 yard - first time over 155 lbs.

Later

24: windmill, 2L, 2R

32: windmill, 1L, 1R - dumped the left one after getting all the way down and most of the way back up with it, right was OK.  Rusty, rusty, rusty, weak, weak, weak

Swing, Press, Pullup, Windmill

Friday, today, not much stretching

16: halo x 4 each way

24: goblet squat x 10 - damn, this is a belly exercise once you get a little tired

24: swing, 40 1-hand swing on the :40 as 10R, 10L, 10R, 10L - this is equal work/rest

20: press 6L, 6R, 1 pulup L foot, press 5L, 5R, 1 pullup R foot, non-false grip today, excellent height, 2nd one was Adam's Apple _over_ the bar after a longer than usual hang before starting.

20: windmill, lf, 4 - way rusty

32 kg 2-hand swings x 10, 10

Another crazy busy day, walked about a mile, swung a 32 kg bell for 2 sets of 10 2-handed swings

40 swings, 10 Presses

Sunday PM, drive to Baltimore

Monday, 5 slow pushups x 2, walk on campus tours, sit a lot, drive a lot

Tuesday, my aunt's funeral, 3 hours of driving

Wednesday, today:

walk a couple of miles

12: halo x 3-5 each way, played w/ breathing

24: goblet squat x 6

24: 1-hand swing, 10L first, total 4 sets (40 reps), did w/ only :20 of rest this time.

20: ( mil press, 5L, 5R, 1 PU bell on foot ) x 2 - form pretty good, getting used to doing these again.

100 x 24 kg 1-hand swings on the :60

A little stretching

5 mi walk w/ my wife

bw windmills

24: 100 swings as 10L, 10R, etc., on the :60 - first time for this in a long, long time.  Practice nose-breathing in and out between sets, and after session was done.

Rest

16: windmill, 3L, 3R - on each side, first one fingertips, second one fist, third one palm, a way of doing these I often follow.

More Presses, Pullups, and a few DL variations

A little stretching, about 2 mi walk

32 kg: 10 x 2-hand swings

40 kg: 10 x 2-hand swings

* Will press 5-3-2 today, doubling my volume from 2 days ago.

20 kg: press x 5L, 5R, 1 min rest, 20 kg pullup right, normal (not false) grip

20 kg: press x 3L, 3R, no rest, 20 kg pullup left, normal (not false) grip

20 kg: press x 2L, 2R, no rest, 20 kg pullup right, false grip

Played w/ some AWA lifts:

* With 100 lbs. on bar:

1 hand suitcase DL x L, R - not an AWA lift but I like it, anyway

1 hand straddle DL x L, R

1 leg DL x R, L, R, L - tough

* Switch to Okie bar loaded to 225 lbs.

Straddle DL x R front, L front

* Enough of that

Hack DL: 225 x 1, 275 x fail, 275 x fail but got further - am pulling the bar into my body too much, 275 x 1 - it's humid and I'm sweaty, and I think some of this was the bar sticking to my legs on the way up.  Anyway, got the lift - finally.

Conventional DL - an awful, wobbly thing, but up it went, so 275 x 1

Swings - 24 kg x 80 1-handed

Stretch a little, rolling a little

10 kg - kettlebell overhead squats.  I'm awful at these but I should keep doing them.  Did some shoulder dislocated and overhead squats with a stick as part of warming up.

Pushups - just a few slow, controlled, regular (2 arm, 2 leg) pushups

24 kg - goblet squat x 5

10 kg - windmill x 2R, 2L

24 kg: starting 10R, 80 1-handed swings in sets of 10 on the minute