Better MP, better PU, easy 315 DL

Drove a bunch yesterday, legs kind of tired today.  Bodyweight a huge 156.4 lbs. today, have to lose 8 lbs. in the next 14 days for a meet on December 14.  Yesterday, also walked a couple of miles in PA.

Got to walk a couple of miles today, which was nice.

Also did 24 kg x 15 2h swings earlier in the day.

Today, getting practiced for being DL-only at a 3-lift meet and starting lifting at 5 PM.

MP, all with a single weighted pullup chaser.  Used regular grip on 20 kg PU and slightly false on 24 kg.

Below is a variation on Thursday's (two days ago) workout, slightly higher intensity, and a recent PR press - even though it's not a big deal - of 24 kg x 4 each side.

20 kg x 1L/R + 1 PU left foot

24 kg x 2L/R + 1 PU right foot

20 kg x 3L/R + 2 PU right foot

24 kg x 4L/R + 1 PU left foot

20 kg x 5L/R + 2 PU right foot

Thursday's average weight was 20.9 kg for 22 presses, also 6 PU @ avg 21.3 kg.  Today 21.6 kg for 15 presses + 7 PU @ avg 21.1 kg but 2 sets of 2 today, which should count for more, somehow, not sure how to figure that in.

DL - decided to skip straddle 2" warmup and head straight to the regular bar:

225 x 3, double over, reset at bottom

275 x 1, left over, easy

315 x 1, right over (comp grip), still easy

Stopping there, have been tired, feel great after this, could have done lots more.

MP - continues to improve, PU - continues to improve - DL - easy day

Some stretching

MP (+ PU w/ same weight)

Last time, 5 and 4 reps @ 20 kg, 3 reps at 24 kg.
This time, thought about a complete 5-4 x 20, 3-2-1 x 24 kg, but decided to vary the order, and subbed out the last single w/ a set of 2 x 20 see-saw presses + 2 PU.

20 kg x 4L/R + 1 PU

24 kg x 3L/R + 1 PU

20 kg x 5L/R + 1 PU - was going to do 2 PU but let foot get loose and almost dropped bell

24 kg x 2L/R + 1 PU - good height, getting used to this weight for this move again

2 x 20 kg see-saw x16 total, 8 each side, left side first, plus 2 PU @ bw + 20 kg - really pulled hard at the top of the last rep to get a little extra height.

DL:

225:  2" straddle, x 3 left front touch-n-go, x 3 right front touch-n-go, excellent, trying to focus on using legs

Conventional, Okie bar (my usual), all reset at the bottom

245 x 4 left over

275 x 5 right over - first 3 felt excellent, almost fast, last 2 were different but not bad and, for my purposes, still worth doing, IMHO.

MP, DL

First blog post in a week.

Took off the end of last week in preparation for Flexible Steel on Saturday, which was excellent.  This was the right move for me - still tired 4 days later.  Did all sorts of cool stuff.

Today:

MP: 20 kg x 5L, 5R + 1 PU @ bw + 20 kg

Repeat above but w/ 4 presses and 1 PU

Repeat above but w/ 24 kg, 3 reps, 24 for PU also

Total 12 presses each side, but in fewer sets and heavier than before.  Total 3 PU, less than before.

2" bar straddle DL: 135 x 1, 1, 225 x 1, 1, 225 x 2 touch-n-go

DL

245 x 5 touch-n-go - not sure why I would ever do touch-n-go.  It's way easier, and it was a change of pace, so I did it today

275 x  1, 1, 1 on about 2 min rest.  All double overhand

Enough for today

MP, PU, DL 245 x 1-2-3-4

32: 2h swing x 10

24: 1h swing x 10L, 10R

20: mil press ladders: (1-2-3 + single PU after each rung) x 2

For one of the pullups, I had to look down to see that the bell was actually off the box - it felt like nothing, literally, hanging from my foot - and then I did that pullup.

Today, 12 presses and 6 pullups, up from previous, is good, should back off on Friday in advance of Flexible Steel.  Should also take it easy on DL's on Friday

DL

245 from the floor x 1, 2, 3, 4

That will be it for today - long rehearsal ahead of me today still

Restorative - 1-leg DL, swings, windmills, stretching.

Bit of floor work

24: 1-leg DL, 1L, 1R, 2L, 2R

32: swing x 10 as mix of 2h and 1h, x 10 as 2h

Plank pushup x 5

16: windmill x 2L, 2R

More stretching

MP, PU, DL again, meet is Dec 14

32 kg: clean x 3L, 3R, short rest

32 kg: swing 2h x 12, short rest

long rest

20 kg: C&P ladder 1-2-3-4, single PU (alternating feet) after each rung.

Maybe next time, 2 x (1-2-3) or just 4 reps x 3 sets or something along those lines.
Single PU w/ 20 kg still feels like what I want to do.

Total of 10 C&P and 4 PU

DL

Last week, did:

Mon, 22 lifts, avg 268 (75%)

Thu, 29 lifts, avg 236 (66%)

Sat, 7 lifts, avg 265 (74%)

For the week:

58 lifts,  251 average lift (70%)

Today, upping starting weight to 245, continuing to use elevation

245 x 2 Left over, x 2 right over on 3" platform (69&)
245 x 2 Right over, 2 left over on 2-1/4" platform
245 x 2 Left over, x 2 right over on 1-1/2" platform

275 ladder: 1 right over, 2 left over, 3 right over on 3/4" platform

295 x 2 left over, x 1 right over on floor - legs getting tired

275: ladder - 1 left over, 2 right over

245 x 3 left over, x 3 right over


245 lbs x 18 lifts = 4410 lbs

275 x 9 lifts = 2475 lbs

295 x 3 lifts = 885 lbs.

7770 lbs in 30 lifts = 259 = avg 72% 

MP, PU, DL

20 kg: mil press x 3L, 3R, PU x 1L, 1R

Repeat but go right foot first on PU

Same 4 pullups and 6 presses as two days ago but in twice as many sets, so easier in intensity/difficulty


DL: all from the floor

225 x 1, 1, 1 overhand = 675

275 x 1, 1 left over = 550

315 x 1, 1 right over - slow off the ground still, but up they both went.  Still not enough hips in the lift, need to be back on my heels more, pull the barr in towards me more. = 630


1855 lbs / 7 lifts = 265 average lift = 74% 1RM average

Total for the week:

14605 lbs. / 58 deadlifts = 251 average lift = 70% average lift

1 Leg DL, Plank Pushup, Windmill

Raked too many leaves over the last few days, and last night, my sinuses were watery and irritated, and my voice was hoarse.  Today as well although it's a little better.

24 kg contralateral one leg DL - touch and go, 2L, 2R

Plank Pushup x 6

16 kg windmill x 3L, 3R


24 kg contralateral one leg DL - touch and go, 3L, 3R

Plank Pushup x 4 - trying to get right hand to touch on inside as well as outside

20 kg windmill x 4L, 4R

MP, PU, DL

Yesterday, trip into the city, just walk and stretch, did qigong on the front porch, also walked 2 miles.

Today, Thursday:

Walk 2 mi

20 kg: mil press x 6L, 6R, PU x  2L, 2R - excellent, and up from Monday

DL:  all double overhand, all reset on floor w/ new breath, all 225'ss for speed

225 on 3" platform x 4
275 on floor x 3

225 on 3" platform x 6
275 on floor x 4  = 1100

225 on 3" platform x 7 - they're getting faster
275 on floor x 4 = 1100

Totals: 225 x 17 lifts = 3825 lbs., 275 x 11 = 3025

6850 lbs / 29 lifts = 236 lb avg lift = 66% 1RM

Weekly total, for just Monday and Thursday, is 51 lifts, which is equal to the 5 consecutive day total on the DL singles plan.

Walk, Plank Pushup, WIndmill

Feel _great_ after yesterday lifting, which focused on deadlift ladders.

Today, restorative work:

walk 2 miles, then


5 x Plank Pushup

5 x12 kg windmill, left first


5 x Plank Pushup

5 x16 kg windmill, left first

DL Ladders

Friday: Travel to Plan Strong

Sat/Sun - Plan Strong, and a couple of 1-mile-ish walks but that's it, and some stretching

Monday

Qigong and crane pistol on the front porch - did 1L, 1R, 1L since I'm trying to bring the left up to where the right is.

20 kg: MP 4L, 4R,  PU x 1 L, 1R foot


DL:

double overhand, on the floor, 225 x 1, 3

275 ladder: 1 left over, 2 left over, 3 right over

295 ladder: 1-2-3, switched L/R from above

275 ladder - as the first time around.

A good day - did some presses, some pullups, and a total of 22 deadlifts, albeit only 4 of them below 70%.

Average intensity:

225 x 4 = 900
275 x 12 = 3300
295 x 6 = 1770

5900 lbs / 22 lifts = 268 lb average lift = 75% 1RM

DL - warmed up but skipped work set today

Raining, and yet another busy day.

Warmup - stretch on the front porch

32 kg 2-hand swing x 7 - explosive, overspeed eccentric

ZDL: 145 x 1

Straddle DL on 2-1/4" platform x 1, 1

DL

on 2-1/4" platform, 225 x 3 double over, for speed

on 1-1/2: platform, 255 x 1 double over, for speed (but not very fast)

on 3/4" platform, 285 x 1 double over

315 x 0 - short on time, not feeling it today so skipped these entirely.

I'm getting reacquainted with DL volume again, but 315 just feels like it's oo much today.  The good news is that, for my 285 x 1, I felt like I found my form again for the first time this cycle.

DL 295 x 8 singles

Busy day.  Walk 2 mi AM, not much else

PM:

Windmill: 10 kg, 3R, 3L

ZDL: 145 x 1

Straddle DL on 1-1/2" platform, 225 x 1, 1, focus on speed

DL

on 1-1/2" platform, 225 x 1, 1, double over, focus on speed

on same, 255 x 1 as above

on floor

295 x 8 singles in 7:00, alternating starting left over.  Still too much quad but trying to keep weight back.

NB: This cycle is basically a week ahead of the previous full cycle, e.g., today's workout was about what week 3, day 4 was last cycle.

DL 280 x 10 singles

Been feeling a little under the weather, nothing I can put my finger on, since Sunday.  Decided not to lift yesterday.

Today, plan is DL 280 x 10 singles

Warmup:

Walk to HS to vote and back

ZDL: 145 x 1

Windmill: 10 kg x 1R/1L

Straddle DL: 145 x 1 each way

Straddle DL on 2 x 3/4" boards, 225, 1 each way

DL:

225 overhand on 2 x 3/4" boards, 2 reps, breath but nothing else at the bottom

280 from the floor, 10 singles alternating left over, right over, in about 3:45.  Getting used to the volume of DL'ing again, should have done more prep before this cycle.

http://youtu.be/Ju9tNLnF6T8

DL 260 x 12 singles

walk 2 mi.

2h Swings: 24 kg x 10, 32 kg x 10, 40 kg x 10

DL: 225 x 1

260 x 12 singles as double over, left over, right over x 4.  For last 6 reps, stood on 3/4" board - really couldn't feel a difference.  Last 2 reps got left/right backwards.

Starting to remember to take slack out of the bar, took 10:12 to do this, better than yesterday's which was 6:something.

DL 240 lbs. x 15 singles

Friday - not much, busy day

Saturday:

Been doing some 2-hand pushups, but looking for perfect shoulder function and hard style plank body.  About 5 seems my max, got 6 today but it was tough.

DL: 225 x 1, 240 x 15 singles in 6:45 as double over, left over, right over, all that times 5.

That's it today.  Back to my old DL form and everything is easy again.