Wednesday, December 30, 2015



Still sick

18 kg: mil press, lf: 8 - excellent, form improving, shoulders feel good

That will be it for today - I'm sick, I'm busy, and a single long set is a fine thing.

Tuesday, December 29, 2015


Definitely under the weather.  Breathing numbers were slightly low yesterday, and they are very low for me today.  Voice hoarse and lower pitched.

Decided to just DL today because I hadn't done it since last Friday.  No warmups, just work sets at 6 PM:

DL: 275, narrow sumo, double overhand: 3, 3, 3 - definitely feeling like this weight has gotten easier.

Monday, December 28, 2015


Hot water heater died - will have to save DL for tomorrow

18 kg: mil press, lf: 4, 5, 6, 4. 5 - getting better

Friday, December 25, 2015

Press, DL

Yesterday, a tiring day at church but otherwise just walking

Today, Friday, Christmas:

Walk a few miles

Trying 18 kg for pressing - left side is just not responding well to pressing, and I'm feeling the need for higher reps.  With 20 kg, 4 reps seems to be all that feels good so, today, it will be 5's (and up) with a 18 kg.  I need some volume, and if I have to go this light to get it, so be it.  (Right side is fine and could be pressing 24 for volume.)

18: mil press, lf: 5, 6, 6, 7 - my left side learned something from my right side today - I must feel the weight in my heels, not evenly distributed, for my press on both sides.  I do this naturally on my right side; adding this to my left side makes my shoulder not become uncomfortable as the reps increase.  My feet are solidly on the ground either way, but keeping my weight on my heels helps me be tighter underneath the weight.


225 x 1 conventional, double overhand, x 1 each way straddle

275: narrow sumo, double overhand: 1, 2, 3 - slow touch-n-go

Wednesday, December 23, 2015

Short press/dl



20: mil press, lf, 1, 3 - left side feels particularly unconnected and uncoordinated today.


conventional: 225 x 1 double overhand

Narrow Sumo: double overhand: 275 x 1, 1, 295 x 1, 275 x 1 - making some progress with hand position and grip on left side

Monday, December 21, 2015

Press, DL

Monday - very tired from playing and singing in two church services yesterday.

No chance to walk other than the usual early AM jaunt

16/16: mil press see-saw, rf, 8 - just to loosen up

I was wrong in my math about last week's 26 press reps each side - 18 is the amount for the first heavy day, 24 for the second, and 30 for the third.  So I will take a medium and a light day next here:

4 ladders of 1-2 is 12 reps, so we'll do that for medium, and 4 singles for light.

20: mil press, lf, 4,

24: mil press, lf, 1, 1

20: mil press, lf, 1-2 (no break), 3

Total 12 reps each side

Next week, 30 reps on heavy day, 15 medium, and 5 light.

Next week, 34 heavy, 30 medium, 15 light

Build up to 50 on heavy, 30 medium, 15 light, then

Then 55 heavy, 50 medium, 30 light until

75 heavy, 50 medium, 30 light

DL: 275, narrow sumo, heavy touch-n-go, double overhand: 3, 3

Saturday, December 19, 2015

Assisted 1AC, DL

walk about 3 miles

1-arm chinup practice, rope over bar anchored to 32 kg bell.

Left first this time - cannot get chin to bar yet, but better than last attempt a few days ago

Right - chin over bar.

Feeling it in abs - lots of ab work this week.

DL: 275, etc.: 1, 1, 2 with a longer touch to make the second rep harder

Thursday, December 17, 2015

Press, Straddle DL


20: mil press.

00:00 - press 3L/R
00:35 - rest :40

01:15 - press 4L/R
02:00 - rest :50

0:2:50 press 2L/R

Rest 5:00, repeat for total of three of these, total 26 reps - did 3, 3, 2 for last ladder.  Finding form on left side, well, both sides, but left is simply weaker.  For my left, this was heavy day - sad to say that, but that's where my press is at.

DL:  Straddle version again today: 235 lbs. standard bar, 2 each way t-n-g

Wheel: 4th step, 2 - 2nd day in a row, a little ouchie in the tummy muscles today.

Wednesday, December 16, 2015

Short press and DL

Today, Wednesday

some stretching

short on lifting time, so

16/16: mil press see-saw, 15 reps each way, 30 total.  Felt good.  Focused on posture before I started, long spine, focused on easy t-spine rotation during.

DL: 275 x 1, best form, long pause at lockout

Wheel: 3 singles, 4th step - trying to make sure right foot doesn't tilt in.

Tuesday, December 15, 2015

Press, DL

Feeling much better than yesterday after getting to sleep at 8:30 PM yesterday.

Today, Tuesday:

First seated breathing practice in a few days, numbers are down but aren't awful.

20: non-stop C&P, lf, total 11 reps each side in about 2:45, nose-breathing throughout.

DL: straddle, 165 lbs., left back first since it's the weakest, 5 t-n-go, repeat with other grip

Try the rope-over-the-bar-attached-to-kettbell, 1-arm chinup thing.  Used a 32 kg bell, got it on right side but not on left - will try some lockout left then work on lowering weight

PU: tried bodybuilder style, 2 reps, neither got chest to bar but it was interesting.

More DL: 275, narrow sumo, double overhand, touch-n-go: 2, 4

Monday, December 14, 2015

Overtired, just a little lifting

A very tiring day yesterday.

Today, I slept until 7:15 AM, unheard of as I'm usually up at 5:30 - as tired as I've been in months.

Walked, stretched, ate.

Planned 20 kg x 10 alternating single C&P each side but stopped after 4 - just plain tired.

Decided to forego planned narrow sumo DL @ 275 for some straddle DL w/ the 225 that's on the bar in the other room.

Straddle DL, single in pairs (to get switch sides)

95 x 1

165 x 1, 3 touch-n-go

Really feel lousy, stopping here.

Saturday, December 12, 2015

Press, DL, Wheel, PU

Planned Wednesday off.

Thursday, felt lousy - CP (Control Pause) has been going up, probably that, but decided not to lift.

Friday - simply ran out of time.

Now, a busy Saturday and even busier Sunday, so worried about doing too much and getting tired.

Today, Saturday:

16/16: see-saw mil press, rf, 10 each side (20 total), felt like I could have gone on forever.

20: mil press, lf, 4 - trying for a straighter groove, 4th rep felt fatigued in some muscles that, I think, I use in this groove but not the more outward groove, so decided to stop there.

Straddle DL: - 225, one each way - felt great, miss doing these.

DL: usual, 275: 3 touch-n-go, 1

Wheel: standing, 4th step, 2 solid reps

Tried a couple of bodybuilder-style pullups - cannot touch chest to bar, so probably good I work on these a little.

Tuesday, December 8, 2015

Press, DL, Wheel


Short walk

24 kg: mil press, 1+1 on the minute/:75, alternating which side goes first, total 5 each side.

DL: as yesterday, now w/ 275 ,and now not rested, so 1, 1, 2 and that's it

Wheel, standing, 4th step, 2 reps - extension and form continue to improve.

Monday, December 7, 2015

Press, DL - nice to have had two days off from lifting

20 kg: C&P, alternating singles, lf, 10 each side w/o putting the bell down, and tried for nose breathing only but didn't quite make it.  I think I went faster than last time, took about 2:30-2:45, about 4 reps per side per minute.

Rest 7:00 (until 10:00 total elapsed time), do again, faster still, 5 each side in 1:00, will be happy with a 50% increase in volume _and_ a faster pace today.

DL:  narrow sumo, double overhand, 265 x 6 touch-n-go - feeling stronger; 275 x 3, touch-n-go, nice.  Easy Strength wins the day here.

Friday, December 4, 2015

Press, DL


Walk a bit early

Stretched - Cossack sequence, bw windmills

24 kg: mil press, 4 x (1R+1L, wait :60, 1L+1R, wait :60), for total 8 reps each side, on the :75 or so.

DL: 265, narrow-ish sumo, double overhand, touch-n-go: 4, 3, 3

Thursday, December 3, 2015

C&P alternating arms, DL 3 x 3, Wheel

Lots of rehearsals and performances on Tuesday and Wednesday, and teaching as well, so no lifting

Today, Thursday:

20 kg: C&P, alternating singles, lf, 10 each side w/o putting the bell down, and nose breathing only.  Everything pumped.

DL: our slightly wider narrow sumo, 265 lbs., double over, touch-n-go: 3, 3, 3

Standing Wheel, 4th step: 2 reps, getting fuller extension, felt good.

Monday, November 30, 2015

Press, DL, Press

Sunday - long, busy day

Monday, today:

AM short walk on errands + 2-hour drive to take Josh back to school

16/16: mil press, 6 - focused on form, felt better.  Not doing this for the pressing challenging so much as for the postural challenge of really locking out both arms, shoulders down, spine not hyperextended.

and since I'm short on time, that's it for pressing today

DL: 265, my slightly wider narrow sumo, double overhand grip: 3, 3 - second set, feet a little straighter, didn't work as well, this time right knee felt funny, will stick with turned-out stance.  Both sets touch-n-go.  Getting the "sit back" aspect of this to happen a little better - at least I think I am, should video and see what it looks like.

Had a couple of minutes, so, w/ no rest, singles each side, lf, @ 16, 20, and 24 kg.

Saturday, November 28, 2015

Press, DL, Wheel

Yesterday's lifting was at 5 PM but today's at 9:30 AM, just do to schedule of the rest of my life.


20: mil press, lf, 6 + PU x 2 @ bw + 16 kg

20: mil press, lf, 4 + PU x 2 @ bw + 16 kg

DL:  265 today, still narrow sumo but a little wider, double overhand: 2, 1 - that will be it for today.  The last rep, with the slightly wider stance, felt very good in terms of a more upright torso and the legs doing the work.  It also felt a little odd on my left knee so I will make sure to keep an eye on that, and add a focus to pushing the knees out next time.

Standing Evil Wheel, 4th step: 1, 1 - some of the best form I've had on these, tight, took a long time near fullest extension, shoulders and lower back feel 100%.

Friday, November 27, 2015

Press, DL

Today, Friday:

16/16: mil press, 9 reps.  I don't really have quite the requisite mobility for this but it's good to try it once in a while.  Sometimes, doing these improves my mobility as the set goes on - today was not one of those days ...

DL: 255 x 7, narrow sumo, touch n go but a little faster than most of the time.

Thursday, November 26, 2015

Press/PU, DL

24 x 2 - farmers walk, up the steps, round trip of the driveway a slightly longer way, and back down the steps


20: mil press, lf, 5 + PU x 1 @ bw + 16 kg

20: mil press, lf, 3 + PU x 1 @ bw + 16 kg

20: mil press, rf for a change, 2 + PU x 2 @ bw + 16 kg - PU strong, Adam's Apple well over the bar.  First time this go-'round with 2 PU @ bw + 16 kg, felt pretty easy.

DL:  Narrow sumo, double over, 255 lbs x 4, 4 - long drive ahead, that'll do for today.  First set was more hooks, second set went for squeezing the calluses because that's tighter, and it worked better.

Monday, November 23, 2015

Press, DL

Saturday - a number of light deadlifts while working with a client

Sunday - a very long day but no exercise other than a walk.

Monday, today:

Sometimes it's OK to double a "normal" workout volume, if "normal" is an everyday amount and percentage.  That's what I did today, mostly because it will be difficult for me to find time to lift tomorrow, but also because it felt really good today.  My form on my left side, while it's still not correct all the time, is rapidly improving.

The problem is that, on my left side, I catch the bell in too hollow a position, and then have to open up during the press - not what I want.  I'm developing the confidence to "clean tall" or maybe that should be "rack tall" on my left side, and the presses are better.  My left side is still odd, and there is still a pronounced sticking point that just shouldn't be there because my groove isn't good for me yet, but the better rack position will also mean I have to find a pressing groove to go with it, and so I shall!

20 kg: mil press, lf, 4 + PU  x 3 @ bw + 12 kg

20 kg: mil press, lf, 6 + PU x 1 @ bw + 16 kg - really good.

24 kg: mil press, lf, 3 - first triple in a while w/ this, good

20 kg x 2: mil press, 4 - good!

12+10 kg: mil press, 3 - a stacked press

DL:  255, narrow sumo, touch-n-go, double overhand: 5, 3

Playing with hooks of fingers or tighter grip.

Friday, November 20, 2015

Press + DL

AM - 2 x 24 kg Farmers Walk early

Leaf raking

No pullups today, just didn't feel like it, maybe it was the leaf raking.

20: mil press, lf, 5

20/20: mil press: 3 - first time double 20's in a while, felt strong, surprisingly strong, even.

20: mil press, 4, walk a bit after the last rep on each side.

DL: put 10 lbs. on the bar, still narrow sumo, still double overhand - 255 x 4, 3 touch-n-go.  Still focused on using legs, finding it hard to get tight that way but learning ...

Thursday, November 19, 2015

Farmer's Walk, and the usual Press/PU + DL

Off yesterday, Wednesday - drove on several errands, was up and out early to play at my wife's school.

Today, Thursday:

24/24: Following the lead of a Gray Cook suggestion, did a 1:30 carry with a 24 kg in each hand.  Left side grip was tired by the end but, overall, it was only just starting to get tiring.

Today, focus in MP is standing tall at the rack position on the left side - I get too hollow.  Right side seems to work fine so trying to get left side to learn from right in terms of posture at the finish of the clean.

24: mil press, lf, 1, 1, 1 in the back yard

20: mil press, lf, 4

20: mil press, lf, 4 + 2 PU @ bw + 12 kg

Interesting that, after the farmer's walk, grip feels _better_, _stronger_ on left side, the side that was tired at the end of the walk.

DL: narrow sumo, double over, 245 x 1 - gripped deep, 1 - gripped more in hooks of finger, 1 - hook gripped, yuck, 2 - gripped in hooks of fingers, focuses on looking further away in front of me for more leg emphasis and less back, 1 - total 6 reps today

Tuesday, November 17, 2015

Lighter volume

Tuesday:  bit of a change

24: mil press, lf, 1, 1 - first rep almost stopped, need better tightness, especially grip, on left side.

PU: bw + 12 kg, 3

20/20: mil press see-saw, rf, 7 each way.  Not gripping tightly enough on my left side today for any of the presses.

DL: narrow sumo, double overhand, 245 x 7 touch-n-go

Monday, November 16, 2015

Press/PU + DL, a little heavier again

Off on Friday, Saturday, Sunday.  Friday, I needed a break.  Saturday I was busy, and Sunday is a very tiring day for me.

Today, Monday:

20 kg: mil press, lf, 6 + 2 PU @ bw + 12k

24 kg: mil press, lf, 2 + 2 PU @ bw + 12k

20 kg: mil press, lf, 5 + 3 PU @ bw + 12k

DL: still narrow sumo, touch n go, double overhand, but upped the weight to 245 lbs.: 5, 3,

Thursday, November 12, 2015

Add a few reps of everything from yesterday.

Today, Thursday

during warmups and lifts, focus on pushing down on left foot.

20 kg: mil press x 5, *4*, *3*, superset w/bw + 12 kg on foot: PU x 2 
short walk at the end of set of 5 each side

DL: narrow sumo, double overhand, touch-n-go: 5, 3, 6 - last set was quicker, but still need more weight next time.

Wednesday, November 11, 2015

Press/PU, DL

A very stiff lower back early this morning, gradually worked itself out.  Doing some bodyweight-only windmills helped, as did a few miles of relaxed walking

Played with a 1-kettlebell overhead squat, looking at the weight.  Used a 4 kg bell because, frankly, that's all I am confident I can handle in this.  I will continue to plug away at this movement with a light weight until the ROM, I hope, improves.

Also some deep barbell back squats with an empty bar, again just a postural thing, and some OHS with a stick, too.  Also curl an empty barbell from a deep squat, something I did yesterday, too.  Also MP an empty bar, all these things just for posture


20 kg: mil press x 5, 3, 2, superset w/bw + 12 kg on foot: PU x 2 

First set of pullup: hung from the bar for too long, wasn't good, but other remaing sets were.  Bang forehead on rather is the standard now, as I did yesterday.

DL: narrow sumo, double overhand, touch-n-go: 5, 3, 2

Tuesday, November 10, 2015

Press + PU, DL

Still busy, still tired.

Yesterday, trip into NYC.


20 kg: mil press x 5, 3, 2, superset w/
bw + 12 kg on right foot: PU x 2, Adam's Apple well over the bar on every rep.

(5 presses each side, 2 PU each side, rest, repeat for other press sets)

DL:  225 x 5, 3, 2, double over, touch-n-go, narrow sumo.  Felt good, playing with form.

Saturday, November 7, 2015

Easing back into lifting

Thursday, a few presses, still didn't feel great but did feel lower back shift nicely back into its good place.

Friday, off, just walk and stretch a little

Saturday, only a few minutes so:

16/16: see-saw press, 8 each side

20: C&P, lf, 3, 5

DL: 225 x 2 double overhand, narrow sumo, OMG, easy - a good sign

Wednesday, November 4, 2015

Tried lifting again

Took a few days off, then a week ago, travelled to Italy for a Flexible Steel weekend at which I helped teach.

Back to pressing and DL again today, will try to work in a bit more shoulder health stuff for warmups.

Did a bunch of shoulder health stuff, then tried pressing - felt pretty awful.  Did a pair of single presses each side with 20 kg, just feeling tired from the trip, decided to stop right there.

Friday, October 23, 2015

Press/PU, DL, Wheel

Press Program, Day 4.

Same as Day 3 but

- same press count but fewer sets

- longer rests 

- more DLs

20 kg C&P supersetted w/ 16 kg pullup on foot.  16 kg is OK w/ just socks on

Finish times in parenthesis

Ladder #1:
1 L/R
2 L/R + 1 PU right foot
3 L/R + 1 PU left foot

Took ~2:30 to complete (02:30)

Rest 3:30 (06:00)

Ladder #2: Repeat above, switch feet, took ~2:00 to complete (08:00)
Rest 4:00 (12:00)

Ladder #3: Same, took ~2:00 to complete (14:00)
Rest 4:00 (18:00)

Ladder #4: Same, took ~2:00 to complete (20:00)
Rest 4:00 (24:00)

Ladder #5: Same, took ~3:00 (tired now!) to complete (27:00)

Total 30 reps in 5 ladders of 1-2-3, Heavy Day #1 is complete

Rest 23:00 (50:00)

DL: Narrow Sumo, double overhand, 245 x 4, 5 on the 5:00.  For both sets, very light touch-n-go at the bottom, but for second set lowered most of the way quickly then slowed for a light touch, so probably same time-under-tension for both sets.  Working on legs drive for first rep, feel like I'm making some progress.

Total workout time: ~56:00

Edit - After about another 15 minutes, did 2 wheel rollouts on 4th step.  These are getting better but that's enough for today.

Tuesday, October 20, 2015

Press/PU, DL

Press Program, Day 3.

Same as Day 2 but

- more presses

- shorter rests

- no ohs/tgu

- more DLs

20 kg C&P supersetted w/ 16 kg pullup on foot.  16 kg is OK w/ just socks on

Running a timer today, finish times in parenthesis

Ladder #1:
1 L/R
2 L/R + 1 PU on left foot
3 L/R + 1 PU on right foot

Took ~3:00 to complete (03:00)

Rest 3:00 (06:00)

Ladder #2: Repeat above, switch feet, took ~2:300 to complete (08:30)
Rest 3:30 (12:00)

Ladder #3: Same, took ~2:30 to complete (14:30)
Rest 3:30 (18:00)

Ladder #4: Same, took ~2:30 to complete (20:30)
Rest 2:30 (23:00)

Ladder #5:

2L/R + 1 PU on left foot

Took 1:00 to complete (24:00)

Rest 2:00 (26:00)

Ladder #6:
Same as #5 but switch feet, took 1:00 to complete (27:00)

Total 30 reps, up from 24 two days ago

Rest 8:00 (33:00)

DL: Narrow Sumo, double overhand, 245 x 3, 3 on the 3:00 (start 1st set at 33, 2nd set at 36:00)

Total workout time: ~37:00

Sunday, October 18, 2015

Press/PU, DL, Wheel

Press Program, Day 2

20 kg C&P supersetted w/ 16 kg pullup on foot.  16 kg is OK w/ just socks on

Running a timer today, finish times in parenthesis

Ladder #1:
1 L/R
2 L/R + 1 PU on right foot
3 L/R + 1 PU on left foot

Took ~3:00 to complete (03:00)

Rest 5:00 (08:00)

12 kg OHS style TGU on each side on thick mat - ugly, ugly, ugly, but completed on both sides (11:00)

Rest 3:00 (14:00)

Ladder #2: Repeat above, switch feet

Took ~3:00 to complete (17:00)

Rest 5:00 (22:00)

Ladder #3: Same

Took ~2:30 to complete (24:30)
Rest 5:30 (30:00)

Ladder #4:
2L/R + 1 PU on left foot

Took 1:30 to complete (31:30)

Rest 3:30 (35:00)

Ladder #5:
Same as #4 but switch feet, took 1:15 to complete (36:15)

Total 24 reps, up from 18 two days ago

Rest 8:45 (45:00)

DL: Narrow Sumo, double overhand, 245 x 1, 1, 2, all on the 3:00, total 4, working on nailing all aspects of form - my right foot turned out more, starting with hips at proper height, keeping a stiff spine, keeps shoulders low and lats tight, pulling up on pelvic floor as well as pressuring from the top, solid glutes at lockout and pause at lockout, and for this low weight, controlled lowering.

Rest 2:00

Standing Evil Wheel - on 4th step, 1 set of 3 reps

Total workout time: ~55:00

Friday, October 16, 2015

Press, PU, DL

Late change of plans - my oldest son got pretty sick and was hospitalized for a few days, so I'm staying home and won't go to the planned Art's Birthday Bash to test my Inman.  That will wait for next year.

Today, walked a bit, and started a press program from Pavel:

20 kg C&P supersetted w/ 16 kg pullup on foot.  16 kg is OK w/ just socks on

Ladder #1:
1 L/R
2 L/R + 1 PU on left foot
3 L/R + 1 PU on right foot

Ladder #2: Repeat above, switch feet

Ladder #3: Same

Each ladder done w/o rest, then 5-10 min between ladders

Total 18 reps, most in a day in a long time, most pullups in a long time as well, so that will do for today.

DL: Narrow Sumo, double overhand, 245 x 3, and that will do it for this lift today as well.

Wednesday, October 14, 2015

Inman, Press

Yesterday, Tuesday

Inman - walk in street w/ 160 lbs. - pre-meet taper


20 kg: mil press x 6L/R

24 kg: mil press x 2L/R - experimenting with press-specific rack, so far, not feeling it's better for me.

Wednesday, October 7, 2015

Inman, Press, DL


Inman - 235 x 125 m, 205 x same


20 kg: mil press: 5L/R, 7L/R - 7 is new PR of late

DL: Narrow Sumo, double overhand grip, 245 x 7 - very good

Friday, October 2, 2015

Press, DL

Have missed logging some of my sessions of late - been very busy.

Yesterday, walked w/ bar 255 lbs x 110 yards, 235 lbs. x same


20 kg mil press:  5L/R, 6L/R, 5L/R

DL: Narrow sumo, double overhand grip, 245 lb. x 6 - don't usually do 6 reps, felt a little odd, but grip held up.  Next time, a second set, but for today, it's already 6:30 PM and I'm done.

Wednesday, September 23, 2015

Press, DL

20 kg: mil press, 5L/R, rest, 5L/R, rest

DL: narrow sumo, 245 x 5 touch-n-go

Monday, September 21, 2015


Very busy weekend - rehearsal in Philly on Sat, and Sunday was church, teach 2 long lessons, and take my own long lesson.

Today, Monday

Inman: 200 lbs x

1 extended lap, maybe 130 yards, stopped and stood w/ bar in middle

1 lap, 100 yards, w/ 245 lbs.

Thursday, September 17, 2015

Press, DL

20 kg: mil press,

5L + 5R

6L + 6R

4L + 4R

Windmill - bw x 1 each side

DL: Narrow Sumo, double overhand grip

245 x 3, 3, 4 - this is really about all the weight I can move using my legs and not my back.  Sad, but true, and a good reason for me to keep working on my sumo DL.

Wednesday, September 16, 2015


Monday:  5 hours performing, drive home from Philly

Tuesday:  a non-stop day with no time for anything except a short walk


Inman: 160 lbs. x 100 yards, 200 lbs. x 230 yards (700 feet) on the street = PR

Sunday, September 13, 2015

A few presses early, light DLs plus walk later

Lots of driving and other sitting for out of town rehearsal yesterday, Saturday

Today, early before church

short walking breathing practice (been doing this every morning this week)

18: mil press, 8L + 8R - form felt pretty good, focus on lat engagement, pain-free groove on left through sticking point, shoulder packed on right at top, minimal, if any, lean-back, weight on both feet, thumb point almost straight back at top.

Later (2 PM)

DL: narrow sumo, double overhand grip

225 x 5, 5

3+ mile walk

Friday, September 11, 2015

A few light presses and a few light DLs

Yesterday, Thursday

Inman w/ 160 to 1 driveway past Madaleine and Jeff and back

Inamn w/ 210 to M & J's driveway and back

Today, Friday

mil press:

18 kg x 5L, 5R

20 kg x 5L, 5R

Narrow Sumo DL

225 x 3 touch-n-go, x 3 touch-n-go

Saturday, September 5, 2015


Had hoped to Inman yesterday but it didn't happen.


160 lbs. on the road including a short up- and down-hil.

First was 120 yards, second was 150 yards by going past the top of the hill a bit.

Wednesday, September 2, 2015

Variety Day - light press, light sumo DL

Tuesday (yesterday)

Inman - 245 x 1 lap, 225 x 1 lap plus a few steps, 205 x 1 lap plus a few more steps


18 kg: mil press x 5L + 1 windmill, 5R + 1 windmill - wm to fingertips

18 kg: mil press x 7R + 1 windmill, 7L + 1 windmill - wm to palms


sort of narrow sumo, 225 x 3 double over as singles w/ reset at bottom


4th step: 1, 1 to pretty full extension

Monday, August 31, 2015

Lots of walking, a little DL

Very busy weekend

Today, walked almost 5 miles in the heat, so decided to put off the Inman walking for another day

Played around, instead, with narrow Sumo DL - went back to 185 lbs. as it felt easier to find good form with this weight.  Then a few "real" sets

185 x 5 - fresh start each rep but didn't stand up between reps

205 x 5 - same

225 x 1

Thursday, August 27, 2015

A few presses, a few DLs

Fri, 21 Aug


135 x 200m, 100m, 300m on the street.  Had planned to do 600m course in one

On the road for rehearsals and vacation, Sat-Tue.

Wed, 26 Aug


205 x 1-1/3, 245 x 1 (PR), 225 x 1, 205 x 1 - a good day

Today, Thursday,

16: mil press: 5L/R - easy
18: mil press: 5L/R - easy
20: mil press: 5L/R - not as easy

bw windmills, a few each way.  Right hip a bit tender, I'd say

Sumo DL: 245 x about 5 singles.  Experimenting with stance width, starting hip height, turnout, etc.

Thursday, August 20, 2015

DL - 8 total lifts today and a tiny bit more weight

Walk 2 mi, maybe 2-1/2

DL: all conventional, all controlled negative.  This time, looking at horizon instead of closer

225 x 2

245 x 2, 2, 1, 1

Wednesday, August 19, 2015

Inman - 2 in-season PRs


1 lap x 230 (PR weight this season)

190 x 2 (PR weight this distance this season) right arm a little tingly, not a good sign.

150 x 1 (had hope for more but decided not to push too hard - will do this again on Friday).

Tuesday, August 18, 2015

DL a few more

DL:  Conventional, normal/quick up, slow and controlled lowering, double overhand

225 x 3, 3

Monday, August 17, 2015


Friday: DL 225 x 2, 2

Sat/Sun - walk, stretch, no lifting

Today, Monday


180 x 1
160 x 2

195 x 1
170 x 2

215 x 1
160 x 1-3/4 - didn't finish, just too tired, could have but we'll save that level of suffering for the meet

Thursday, August 13, 2015

Some PRs and some aborted attempts

Inman:  1 x 210 lb (PR this year), 2 x 180 lb (PR this year), aborted planned 3 x 165 lb midway in 2nd lap - just feeling tired and distracted, and I think I didn't recover completely from 180 lb x 2, which is a PR this go-round, as was 210 x 1

Sometimes you win, sometimes you lose....

Tuesday, August 11, 2015

Sick but back

A very busy last 10 days with no blog because no workouts

Sat, 1 Aug - taught Buteyko workshop in RI

Sun, 2 Aug - taught StrongFirst Kettlebell Course in Princeton, NJ

Tue, 4 Aug - drove out to LI to buy a new classical guitar, had big family dinner in Queens, drove my sister and her family to JFK airport

Wed, 5 Aug - stye in left eye, also feeling very tired.  Naps every day.  Eye is better but going to opthamologist today, just to be sure.

Yesterday, Monday, 10 August:

Inman: 1 x 190 lb, 2 x 160 lb ladder, repeat, long rests

Today, Tuesday, 11 August

Stretching on front porch.

DL: conventional: 185 x 1, 225 x 1, 1, all slow, controlled negative - nice to do this again.  I still feel myself pulled forward as the weight comes off the ground and still need to work on that.

Friday, July 31, 2015


Wed, 29 July - 160 lbs., 3 laps, PR distance w/ this weight

Fri, 31 July - 160 lbs., 1, 2 (ladder), 1, 2 - PR total this weight, rest approx 3 times work, total about 40 min

Monday, July 27, 2015

Inman 160 lbs.

I have been negligent in my blogging.

Wed, more presses and swings - 10 x 10 1h swings w/ 18 kg, c&p ladder 1-2-3-4-5 w/o putting the bell down

Thu, off but walked

Fri, as Wednesday

Off Sat/Sun

Today, Monday

Inman - 160 lbs x 2 laps, 2 laps, 1 lap.  About 15 min rest between but it wasn't really as much as I think I should have taken.  Plan is 10-30 min rest between walks, and up to 4 walks for a "set", with an optional second set after 30-60 min rest

PR total distance w/ this weight, and also worked out left hand grip issues but grip endurance is still the limiting factor.

Tuesday, July 21, 2015

Inman up to 170 lbs.


Walk a good bit, 3 miles or so.


155 x 1-3/4 laps

160 x 2 laps (200 yards)

170 x 1-3/4 laps

Monday, July 20, 2015

Presses and swings

Went to StrongFirst Leadership gathering in Denver, CO over the weekend - too much flying, too much sitting, but a great gathering with great people.

Today, Monday:

16 kg - press ladder w/o putting the bell down, 1-2-3-4-5

18 kg - c&p ladder w/o putting the bell down, 1-2-3-4-5, all nose-breathing

18 kg: swing, 5L+5R, break, 10R+10L

Wednesday, July 15, 2015

Inman w/ just over bodyweight

Tue - just walk

Today, Wed:

Inman, 155 lbs.

2 laps, 1-1/2 laps, 1-3/4 laps, 1 lap

Monday, July 13, 2015


Walked a bunch on the weekend

Monday, today:

Walk 2 mi

24 kg: mil press, 7 singles each side on about 2:30

Steinborn/Inman - 135 lbs. up right, 3 laps

Friday, July 10, 2015


Yesterday, Thursday:

1 crane pistol each way

3 presses w/ 24 kg each way

walk 135 x up right, 2 laps, up left, 2 laps, up right, 1 lap


SQ: 135 x 5, 5

24: mil press singles, total 4 each side

Wednesday, July 8, 2015

Variety - SQ, Walk

Variety Day

Walk 3 miles

SQ: 135 lbs x 5, 5, 5 - deep, paused for the most part, working on form, particularly coming up bar first and quickly rather than hips first.

Tuesday, July 7, 2015


bw crane pistol x 1L/R

24 kg: mil press: 3 singles, a double, another single, total 7 each side

Steinborn/Inman - 135 lbs.

up right, 2 laps at a brisk pace

up left,  2 laps at a brisk pace

Friday, July 3, 2015

Back at it, light weight as we cycle

Took almost a week off.  Long, stressful day on Monday, back sore, might have a slight cold or flu.

Yesterday, a walking pause that ended with quite a few steps of jogging.

Today, a seated pause and I couldn't finish EP3, very unusual for me, although initial CP was in the mid-60's.
crane pistol x 2 alternating singles after some stretching

24: mil press, 1, 2 - enough for today


back off on the weights after a week off


125 lbs. - a few sets of Steinborn up, SQ x 5, Steinborn down

Then Steinborn up, walk 2 laps, bounce off, and done for the day.

Saturday, June 27, 2015

Some extra squatting

A day off, in principle, but my SQ really stinks and is starting to get the better of me in my Steinborn/Inman training, so I thought I'd work on it a bit.

Found a video from Dave Dellavane (sp?) about the Steinborn, which was helpful to watch - didn't really tell me anything I didn't already know, but it was nice to have confirmation from someone about the trade-offs involved in one's form in this lift.

Practiced some of his "touch the bar to the ground alternating sides" drill.

Did some SQ - warmed up w/ bar, then did 135 lbs. for doubles, deep, paused, exhaled on some but not all reps.  Definitely harder to come back up when starting without being tight at the bottom.  Did

2 reps, one tight and one exhale/relax

2 reps, both relaxed

3 reps, all relaxed

3 reps, all relaxed - explored looking up, which helps some but also makes me shift the weight to my heels, which isn't good, want a balanced distribution on the foot.

Friday, June 26, 2015

Pistol, Press, Steinborn/Inman, plus a little SQ

Was feeling a little overcooked, so skipped Monday except for 2 pistols each side.


crane pistol x 5 each side, done as alternating singles w/ rest between

24: mil press, 1, 1, 2, 1 - both side, lf

used 145 lbs. and did 2 x 2-lap Steinborn/Inmans

Today, Friday

crane pistol x 1, 1 no break, x 2 each side (first time for that), break again, x 1, 1 each side = 6 each side

24: mil press, 3 x doubles - excellent

Steinborn/Inman - 145 lbs.

Funny day - up left, stop to talk to Jerry, our old mail person, ended up standing w/ the bar for a while then bouncing it down and demonstrating a deadlift for him.

Picked it up again, again right, did 3 laps and a little more, bounced it down.  3 laps at this weight is a PR.

Removed a 10 and a 5 from each side, so now 115 lbs. did Steinborn up left, 5 reps of SQ, Steinborn down left.  My squat is awful, need to work on it a lot, so we started today.

Friday, June 19, 2015

Steinborn/Inman - 115 lbs x 1800'

Yesterday, no exercise but a 66 second CP (control pause)

Today, 74 second CP, highest ever

crane pistol, 2 alternating singles

24 kg mil press, 2L/R

Steinborn/Inman: 115 lbs. up left, walk 1800 yards.  Tough today, tough to stay tight today

I think I need either more volume w/ 135 or a week off/easy next week.

Wednesday, June 17, 2015

Monday and Wednesday: Steinborn/Inman - 135 lbs.

Didn't get to make entry for Monday then, so:

bw crane pistol x 3 alternating singles

24 kg mil press x 2, 2, 1, 1

Steinborn/Inman - up to 135 lbs. 3 laps

Tuesday, yesterday, nothing

Today, Wednesday:

bw crane pistol x 4 alternating singles - form on both sides improving.  Left side is finding heel/hamstring more, also arch of foot muscles; right side is finding hip better.  Maybe the windmills I did as warmup helped w/ that.

32 kg: clean x 3L/R

24 kg: mil press x 1, 1, 1, 1 - able to get tighter on left side press by better activating left side posterior chain, 2 - very good again, 2 - total 8 today, excellent

Steinborn/Inman - 135 lbs.

up left, 2 laps
up right, 2 laps
up left, 1 lap

Friday, June 12, 2015

600 yard walk w/ 105 lbs.

Thursday - lessons, practice, very little exercise.



crane pistol x 4 alternating singles

24 kg mil press x 2L/2R, 20 kg pu x 1

repeat above

Total 4 presses today, good

Steinborn/Inman - 105 lbs., 600 yard - in retrospect, not a big enough increase, felt like last week's 100 lbs. but easier.  Next time, we need to bump this up by at least 10 lbs.

Wednesday, June 10, 2015

Pistol, PU, Press, Steinborn/Inman

crane pistol

3 alternating singles, rest 3:00, try for 2 more but failed on 5th on left.  Still, a good day - second day in a row, did 3 yesterday and 4 today, and form was better today

24: mil press, 3 alternating singles, rest 1 more - good

PU: bw + 20 kg, 2 reps

Steinborn/Inman - up left, 2 laps, rest, up right, 2 laps, and done

Tuesday, June 9, 2015

Variety - walk, crane pistol, press + PU

Tuesday, Variety

3 alternating crane pistols on the front porch, no rest

Walk 2 mi

24 kg: swing x 5L, 5R

24 kg: mil press x 1L/R, 1L/R

PU: bw + 20 kg on belt x 1

24 kg: mil press x 1L/R

PU: bw + 20 kg on belt x 1

Enough for today

Monday, June 8, 2015

Press, Steinborn, Inman, Zercher Walk

Sunday, Short walk, not much else

Today, Monday

24 kg: mil press, alternating single C&P, lft, 3 each side


125 lbs. now

Up right, 3 laps, bounce off

Up left, lose it to the front, again up left, 2 laps, bounce off

1 hour break

Steinborn/Inman, up right, 3 laps, bounce off

Zercher walk x 1 lap

Saturday, June 6, 2015

Variety Day

Walk 2 mi, breathing practice along the way

PU: bw + 20 kg on belt: 1, 1 - experimenting with grip, bottom position, etc.

Walk another 3 mi.

Friday, June 5, 2015

Strech, Pistol, Press, Inman

Pretty vigorous stretching on porch

Crane pistol x 3 alternating singles.  Turned feet slightly left for 2nd set, slightly right for 3rd.

Mil Press - playing with heels together or almost so, and still narrow otherwise

20 x 4L/R

24 x 2L/R, 2L/R, 2L/R w/ clean in the middle as well

Inman - used my new measuring wheel, measured out 1500 feet on the road, total 1800 feet, but only 100 lbs. today.  A PR distance for this weight, I'm sure.

Wednesday, June 3, 2015

Inman - 500 m @ 115 lbs.


crane pistol x 2 alternating singles

20: mil press x 5L/R, 5L/R - tried heels almost together for second set, really liked that

Steinborn/Inman - 115 lbs., 5 laps = PR, pace was pretty brisk

Tuesday, June 2, 2015

Maybe a slight flu, very stiff neck, just a little light pressing

Saturday - drive to Bar Mitzvah on Long Island and back - lots of sitting, generally exhausted, skipped lunch and came home and slept

Sunday - big day in church playing the organ, took a walk afterwards, and again came home and slept.

Monday - woke up with a very stiff neck and upper back after having slept with the wrong pillow by accident.  Also raining, so no exercise except trying to loosen up.

My wife also reports a mild flu last week, and maybe I have that, too.

Tuesday - still very stiff in the neck and shoulders, managed a little exercise:

16: mil press x 1R/L, 10R/L - interesting that, since my right side is where my neck is stiff, it just felt right to test that side out first and also to be able to use it in a less fatigued state.

bw - windmills, a few, very stiff and not good at all

Friday, May 29, 2015


Thursday - very tired from back-to-back training days, very hungry, and sore.  No lifting, just walking


Initial CP of 73 - wow.  Session was 73, 81, 90, 100, pulse was 52 then 48.  So feeling a little on the relaxed side today.

bw crane pistol on the front porch - tried them facing sideways, didn't like it, tried an 82-page magazine inc. cover under the ball of my foot instead

20: press 5L/R

Steinborn/Inman - 115 lbs., 4 laps = PR

Zercher walk w/ same, 1 lap

Wednesday, May 27, 2015

The Usual

2nd day in a row due to missing Monday and not being able to alter the rest of the week:

short walk

crane pistol on the porch after some stretching: 1L/R

eat some sea salt - pushed third FS pause to 90 today after a 50 initial CP, feeling a little dizzy

20 kg: mil press x 7L/R

24 kg: mil press x 2L/R

Steinborn/Inman @ 115 lbs. - 2 laps, 2 laps, 1 lap Zercher walk

Tuesday, May 26, 2015

Steinborn, Inman, press, pistol

Friday night, drive to Philly

Sat AM, walk 2 miles, PM drive home

Sun AM, drive 3 hours to MA

Monday AM, drive 3 hours home, crane pistol x 2 alternating singles midway at a stop

Monday PM, right knee sore, body stiff overall, especially right thigh, knee not tracking properly.

Tuesday, today

crane pistol x 1L/R on the front porch after some stretching.

115 lbs - new weight today

Steinborn - up left, 1 rep, down right

Steinborn/Inman - up right, 3 laps at a moderate speed, shoulder "shelf" felt good at start, got a little tired by the end.


Steinborn/Inman - up right, 2 laps pretty briskly

Friday, May 22, 2015

Steinborn/Inman PR, Zercher walk PR

Concert yesterday, tired today




crane pistol x 3 alternating singles, lf

20 kg mil press x 5L/R

Steinborn/Inman @ 105 lbs., 5 laps, another PR

Finish w/ 1.5 lap Zercher walk w/ same weight, also a PR

A great day for feeling tired to start with.


Wednesday, May 20, 2015

Pistol, press, Steinborn/Inman, walk


Walk home from service station, about 5 km, was a little warm and sticky, did breathing practice along the way

Wednesday, today


crane pistol x 2 alternating singles each side

20: mil press, lf, 4
24: mil press, lf, 2

20: mil press, lf, 4
24: mil press, lf, 2

Steinborn/Inman, 105 lbs:

4 laps - repeated Monday, which means repeated a PR

rest 10:00

3 laps - excellent result, went a little faster, too.

Walk back to service station to get the car.

Monday, May 18, 2015

Small Inman PR


walk 3 mi in hot and humid weather


105 lb. Steinborn/Inman - 4 laps = PR distance w/ this weight
went back to thumbs - thumbless is different but it's harder overall, can't really use a lot going forward.

1 lap Zercher walk w/ same, lower by the book.  Harder than on shoulders,  I think, although really similar in many ways.

Saturday, May 16, 2015

stretch, pistol, press - easy day


crane pistol by 2 alternating singles

20: 1h swing x 5R+5L+5R+5L, no break

20: mil press, lf, 3

20/20: double mil press, 1 - haven't done in a while, was OK

today and tomorrow have a lot of teaching and performing for me so taking it easy this weekend.

Friday, May 15, 2015



Steinborn/Inman - 105 lbs., up right, 3 laps

walk to post office and back

Steinborn/Inman - 105 lbs., up right, 2 laps

Thursday, May 14, 2015

Pistol, Press, Inman


walk 3 mi

stretch a little more

crane pistol, first time doing back to back singles, so 1L/R+1L/R, rest 5:00, 1L/R - excellent

Haven't pressed much this week - Mon, just a single each side @ 20 kg and again @ 24 kg, and yesterday, only some bw pushups, so:

20 kg: mil press x 3L/R, rest, 5L/R

curl 7 reps @ 55 lbs.

105 lbs - 2 laps, 1 lap - tired, am going to "go w/ the flow" here and not do more.

Last week at the end of Thursday, I had done 14 laps on the way to 25 for the week

Today, at the end of Thursday, I've already done 24 laps.  This is way big progress, good not to push it today.

Wednesday, May 13, 2015

Yet More Steinborn/Inman


crane pistol x 3 singles each way, maybe 4 - lost count

bw pushup x 5 - feeling a little better

No pressing - no time

I have been doing a set of bottom-of-squat barbell curls before most of my Steinborn/Inman.  This week, I'm doing them with 55 lbs. instead of just the empty bar.  Today, 6 reps - yesterday, 5, and Monday, 3.

Steinborn/Inman: 105 lbs.

up left, 3

up right, 2

one hour break

up left, 3

up right, 2

10 roundtrips in a single day is a one-day volume PR this season

Monday: 3, 2
Tuesday: 2, 2
Today: 3, 2, 3, 2

19 laps in 3 days - excellent

Tuesday, May 12, 2015

More Steinborn/Inman



crane pistol x 1L/R - after yesterday's recent PR of 3 singles, just one today

4-5 bw pushups

mil press: 20 kg x 1L/R, 24 kg x 1L/R

Steinborn/Inman: 105 lbs. up right, 2 roundtrips, up left, 2 round trips

Yesterday: 3, 2
Today: 2, 2

Short on time, also sore from yesterday

Monday, May 11, 2015

Pistol, Press, Steinborn/Inman

Sunday, just walk a bit.  Very tired, ate a big lunch and a big dinner, took a nap.

Today, Monday



crane pistol singles x 3L/R - first time three in the same session.

20 kg: mil press x 6L/R, 6L/R - excellent

Steinborn/Inman @ 105 lbs., a 10 lb (and therefore about 10%) increase from last week.  10 lb/week is more than I need to reach my goal weight by competition time, but I'm sure I will want some back-off weeks in there or at least weeks in which I don't add weight.

up right, 3
up left, 2
up right, 2


Last week Inman:

M  = 3
T = 3
W = 4
Th = 2, 2
Fri = 3, 2
Sat = 5

Total for the week is 24, huge increase from previous week, daily average is 4, daily max is 5, min is 4, but varied set length between 2 and 5

M = 3, 3, minor back tweak

Thu = 2, 2, 2, 2, 1

Fri = 3

Total = 18, daily max is 9, daily min is 3, varied set length only between 1 and 3

Saturday, May 9, 2015

Inman - 500 yards w/ 95 lbs.

6 consecutive days doing this, certainly a personal record.

No other exercise before other than a little stretching.

Counting has been difficult, so I put 5 stones out on the curb next to the driveway and kicked them off as I completed each lap, and I did 5 round-trips, a new best for this Spring.  95 lbs., Steinborn up left.

Working on using lats, continuing with thumbless grip, and working on keeping right shoulder long and low while still keeping it back.


Friday, May 8, 2015

Various things

Played a show last night

First thing this morning, back felt funny/stiff, so stretched until it felt more normal.  Deep squat and windmill both helped.

Played another show this morning, took it easy at home for a few hours, then

bw crane pistol by 1L/R, rest 1L/R - good

20: mil press, 6L/R - focus on using lat

Steinborn/Inman - 3 round trips, rest, 2 round trips

Thursday, May 7, 2015

Press, walk, pistol



bw crane pistol by 1L/R, rest a couple of minutes, repeat

20: mil press, lf, 6

Steinborn/Inman, 95 lbs., up left, round trips x 2
up right, round trip x 2

Later, 20 kg: mil press x 3L/R

Wednesday, May 6, 2015



Short walk

20: mil press x 5L/R

Forgot crane pistol - no time today

Play rehearsal for 2 hours


Steinborn/Inman 95 lbs., up right, 4 round-trips, felt pretty easy.  Used a thumbless grip for the first time - liked it, felt much more relaxed, and still was fine at the end.

bounce weight off, then

Zercher it, walk the short half of my round-tip, Zercher it down

Tuesday, May 5, 2015

Pistol, Press, Steinborn/Inman, Pullup



bw crane pistol - 1L/R, rest, 1L/R again - first time two reps in a day.  First rep was too loose at bottom, a good sign in that I can do it, but not the form I want, so stayed tighter with a focus on pressurizing lower back for second rep.

20: swing x 5R, 5L

20: mil press x 6L/R

Steinborn/Inman - 95 lbs. x 3 round trips, getting easier, 2nd day in a row, an extra roundtrip certainly would have been possible but trying to keep it easy.  Maybe tomorrow

Trying PU as a finisher - bw + 20 kg on right foot x 1, on left foot x 1 - undecided about half-false grip, went regular grip this time.

Monday, May 4, 2015

Press, walk

Saturday - eat a lot, sleep a lot

Sunday - walk

Today, Monday

walk 2 mi

bw crane pistol on front porch

20 kg: mil press x 4L/R, 5L/R

Steinborn/Inman - 95 lbs., up right, 3 round-trips

Friday, May 1, 2015

A little more pressing, a couple of weight PU, a little Steinborn/Inman

Stretch a little including bw windmill

Walk to WF and back, breathing practice on the way, did my first 60-step pause coming home near the post office (slight downhill)

20 kg: mil press, lf, 5 while holding breath, long rest, 5 more with normal breathing but all nasal

The press lockout still makes me aware of my sore lower back - I think things are just starting to move in there that haven't moved in a few decades, likely because of the Buteyko practice

PU: bw + 20 kg on left foot x 1, on right foot x 1

stretch more

crane pistol x 1L/R on the porch

Steinborn/Inman, 95 lbs. up left, 3 roundtrips

Thursday, April 30, 2015

Press, pistol, Steinborn/Inman

Lower back returning to normal


bw crane pistol, lf, 1 each way on the front porch

20 kg: mil press, lf, x 1-2-3


Steinborn Inman - doubles and one single, total 9, with 95 lbs.  Working on Steinborn technique after having back issues with previous session.

Started with a Steinborn up and 10 reps of SQ - need to keep squatting and keep Steinborning because, right now, I can't Steinborn my Inman weight but I want to be able to.

Wednesday, April 29, 2015

A pistol, a few swings, and a few presses


bw crane pistol x 1L, 1R - excellent, on front porch


20 kg: 1h swing x 10L+10R no break

20 kg mil press, lf, 3 - back still a little sore on left side, and funny but right oblique also sore - maybe from pistol earlier, maybe from back tweaking a couple of days ago, don't know but am going to stop here for today and stretch more later.

Tuesday, April 28, 2015




140 lbs

3 reps x 2 sets of Steinborn, walk 2 laps after second set

Balance wasn't good, tweaked back by rotating lumbar/hips putting the bar down

Very sore later, with my wife's help got my back realigned, took 1 Aleve


Felt much better today, just sore.

24: mil press, lf, 2

20: mil press, lf, 1, 1

My mil press is very weak, and this isn't good for my back.  Need to keep up with this better.

Friday, April 24, 2015


Walk 2 mi.

Brief stretching

Swings: 24 kg x 10L, 10R, 32 kg x 10 2h, all on the :40


Steinborn/Inman, 95 lbs.

Up right, 3 round-trips, bounce off

Up left, 2 round-trips, bounce off

Up right, 2 round-trips, bounce off

Up left, 2 round-trips, bounce off

3-min-ish between these.

Volume PR of 9 laps today

Thursday, April 23, 2015

Short walk, a few 2h swings w/ 32 kg

Short walk

short on time

32 kg: 2h swing x 14, rest, x 11

Wednesday, April 22, 2015

Steinborn/Inman again

First time doing Steinborn/Inman 2 days in a row

140 lbs.

Up right (wasn't easy to stand up with it), 2 round trips of driveway, bounce off

Then it started to rain

Tuesday, April 21, 2015

1/4 Mile Inman

Short on time today - came up w/ a plan and executed it well.

Steinborn/Inman - up from left, 4 round-trips of driveway @ 95 lbs.

Was able to nose-breath throughout and stay mindful and in the moment throughout as well.

Used narrower grip, kept it throughout.

Monday, April 20, 2015

Raining so no Steinborn/Inman outside, but swings instead

Saturday/Sunday - walk, stretch

Monday, today - raining so no Steinborn/Inman

24 kg: swing, lf 10 x 1h on the :40. Total 6 sets for 60 reps.  Right side still weird but improving.

Nose breathing is weird during, so tried nose-breathing during recovery between sets and then afterwards.

Friday, April 17, 2015

A few swings, some Steinborn/Inman

3rd day in a row of rolling, also some bent arm bars

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

walk 2 miles or so.


115 lbs.: Up right, 2 round-trips of driveway, bounce off

115 lbs.: Up left, same

115 lbs.: Up right, same

6 round-trips, volume PR for this Spring

Thursday, April 16, 2015

Swings, Walk

Thursday, tired and sore.

24 kg: 1h swings by 10R, 10L, 10R, 10L, 10R, 10L - total 60, all on about equal work/rest so a new set every :40 or so.

Walk 3 miles.

Wednesday, April 15, 2015

Swings, Steinborn/Inman

Yesterday, 24 kg 2h swings x 20

Today, morning:

24 kg: swing, 1h: 10R, rest, 10L, rest, 15R, rest, 15L, total is 50

Later Steinborn/Inman:

Steinborn and 3 reps SQ

Steinborn and walk 3 round-trips of driveway

Steinborn and walk 2 round-trips of driveway

PR this Spring - 5 total lengths, excellent, and 3 equals best volume in a single walk although that was slightly heavier.  All nose breathing in both directions today.

Monday, April 13, 2015

Swings, Steinborn/Inman

A few swings and things while training Sat AM.

Sunday, walk about 3 mi

Monday, today:

24 kg: swings, in 10's on short rests, 40 total

much later

Steinborn/Inman - 2 trips, 1 trip, 1 trip - volume PR this Spring but tired so didn't go for a single long one.  Shoulders still a little sore from getting used to the weight.

Friday, April 10, 2015


24 kg: MP x 1L/R upstairs

Steinborn Inman - focus is on distance

105 lbs.,

Ip from left, 7 reps, down on right

Up from right, walk driveway 3 times, total about 150 yards - same as last time, but we are building up weekly volume and doing more felt possible but like it would have required too much recovery - everything was fine, was nose breathing, just shoulders were tired of the bar.

A few hours later

24 kg: swing 10L+10R no break

PU: bw + 20 kg on left, short rest, bw + 20 kg on right

Thursday, April 9, 2015

A few swings

Some stretching

Lots of driving

24 kg: swing 10R+10L no break, rest about 3:00, swing 10L+10R, and done.

Wednesday, April 8, 2015

Inman: 150 yards w/ 105 lbs.

Cossack sequence

105 lb: Steinborn up from right, 5 reps, down left
up left, driveway round trip x 3, so about 150 yards

Sunday, April 5, 2015

Steinborn + Inman

Steinborn 100 lb.  up from left, 3 deep, paused reps, down on right

Up from right and walk out of the driveway, across the street, up the hill on Evergreen, turn around and come back to the start.  Guesstimate 200 yards

Friday, April 3, 2015

Swings, Presses, Steinborn Squat, Inman Walk

Some early breathing and stretching

ROP Light Day - 20 kg, 5 x (1-2) or equivalent - 30 reps


32 kg x 10 2h, rest

24 kg x 10L, rest, 10R, rest, 10L, rest, 10R, rest

32 kg x 10 2h, and done


20 kg x 5

32 kg: clean + jerk + yielding press: 1L, 1R

Decided to forego the rest of the presses and clean up the basement gym, and also get some bar walking in.

100 lbs: Steinborn up from right, stand up, 1 full squat rep, lower on left.
Then pick up on left side and walk round-trip of driveway so approximately 100 meters.  Bounce off.

Did a single OHS w/ empty bar - miss these, will do them more now.

Wednesday, April 1, 2015

More ROP

Yesterday, 30 swings w/ 24 kg as 10-2h, rest, 10L+10R w/ no rest


short walk, almost no stretching

24: swing, 10L, rest, 10R, rest, 10L, rest, 10R

Lats weren't tight at the top but hip snap was good.  Been working on right shoulder staying down and making progress there.

20 kg ROP Medium:

Plan calls for 5 x (1-2-3), decided to do 3 x (2-3-5) instead,  30 reps either way

I am definitely getting stronger on this pressing program and, so far, missing last week's Light Day doesn't seem to be a problem.


Monday, March 30, 2015

ROP Heavy Day - Equivalent of 5 x 1-2-3-4, but better!

No swings, a little short on time

Skipped last week's Light Day, just no time.

ROP Heavy - nominal goal is 5 x 1-2-3-4 for a total of 50 reps in 20 sets

24 x 1, 20 x 2, 3, 4 = 10, avg = 20.4

24 x 2, 20 x 4, 5 = 11, avg = 20.72

24 x 1, 20 x 2, 3, 5 = 11, avg = 20.36

24 x 1, 20 x 2, 4, 5 = 12, avg = 20.33

24 x 1, 2, 20 x 3 = 6, avg = 22

Total meets the goal of 50 reps, used only 18 sets, did 6 reps w/ 24 kg.  Next time we will start ladders to 5 -or ladders w/ 15 total reps in 5 rungs or less by some other combination.

Friday, March 27, 2015

ROP Medium, with a twist

Tuesday's heavy day left me sore - lifted in much less time than usual

Today, Friday

Walk to warmup

No swings - no time now, maybe later, maybe tomorrow.  Must keep the goal the goal, and this is a pressing program.

MP - need equivalent of 1-2-3 x 5 for today's medium day, which is 30 reps.  Instead, we'll do it this way:

(24 kg x 2, 1:00 rest, 20 kg x 4) x 5 - trying for speed today, also vertical forearm, also trying to keep right shoulder better packed at top.


1st ladder - OK

2nd ladder - better

3rd ladder - a little fatigue

4th ladder - better again

5th ladder - last rep on 24, longer hold overhead, yielding/paused descent, and on 20, yielding back-forth

Good day, short but not too short this time, nice to get 10 reps w/ the 24 and all doubles.


Tuesday, March 24, 2015

Abbreviated Heavy ROP Day (via longer sets)

Short walk

Very short on time - all below in 35 minutes

24: swing

10 2h, rest
5L+5R, rest
10R, rest
10L, rest

20: swing


Total 60 swings

20 kg MP (w/ some 24 kg thrown in, and compressing the ladder).  Last time, 38 reps, need at least 42 today

24 x 1, 20 x 2, 6 = 9

24 x 1, 20 x 3, 6 = 10

20 x 3, 5 = 8

20 x 2, 3, 4 = 9

20 x 2, 3, 4 = 9

45 total, very good.

Tired, driving a lot, a few snatches

20: snatch 10L, rest 10R - lousy

12L, rest, 12 R - better

More driving

Off Sunday

Off Monday but walk

Friday, March 20, 2015

Swing, press


20 kg:

Swing 10L + 10R x 2, no breaks, rest 3:00, repeat w Right first


a few swings to start

Plan MP 5 doubles



Swing, ROP press

2h Swing:

24 x 10, 32 x 10, 40 x 10, 24 x 13, 32 x 10

20: MP

20: MP: 1-2-3 x 2, 2-4 x 1

24 kg x 2, 20 kg x 4

20: 1-2-3

Tuesday, March 17, 2015

Snatch w/ 16, 18, 20


20 kg: 11L/R

18 kg: 14 L/R

16 kg: 17 L/R

18 kg: 12L/R

22 + 28 + 34 + 24 = 108 reps

Monday, March 16, 2015

ROP and Swings


24: (3x2h, 3L, 3x2h, 3R) = 12 x 2 = 24

short break

24: 10L, short break, 10R

32: 10 x 2h

54 total today

Press, Heavy Day


1-2-3-4 x 1
1-2-3 x 1

Long Break


1-2-3 x 1
1-2-3-4 x 1
1-2-3 x 1

Saturday, March 14, 2015

Snatch 16 kg: 45L + 45R, no break, 1 hand switch

Sat. just a little stretching, no warmup

16 kg: snatch 45L + 45R in about 4:25, no break, 1 hand switch

Videotaped but no time now so will watch later.

Friday, March 13, 2015

ROP Day 3

Buteyko session this morning w/ Eduward via Skype.  My first real Max Pause, 81 seconds, and that was followed by my best ever Control Pause, 73 seconds.

Short on time so I skipped the swings (and half forget them as well)

20 kg ROP, Day #3: 1-2-3 x 5 - did third ladder w/o putting the bell down, but set of 3 was too hard,  All other ladders, did 1-2 w/o putting bell down, rested ~30 seconds, did rung of 3, rested longer between ladders.

Edit - had a few minutes, literally, so grabbed a 24 kg and did 30 non-stop 2-hand swings.  Felt them start to slow down a couple of times, just kicked the level back up and kept them all maximally explosive.  What a great way to use 60 seconds.

Thursday, March 12, 2015

180 light kettlebell snatches

Thursday:  not much warmup


10L + 10R in about :55 on the 1:30: 16, 18, 20 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 20, 16, 18 kg, rest 10:00

10L + 10R in about 1:00 on the 2:00: 18, 16, phone range so 1:30 rest, then 20

Total 180 snatches, volume PR for at least the last six months

Form is ever improving.

Wednesday, March 11, 2015

Stretch, Swing, Press

Continuing my Buteyko Breathing studies and practice - going well.

Stretch on the front porch - nice weather, finally

20: MP, lf, 1

Oops, forgot swings

24: 1h swing x 40 as 5L, 5R, rest, 5R, 5L, rest and repeat for 40 total

24: 2h swing x 20 in a single set.  Felt it start to slow around 16, refocused on explosiveness and finished strong

Resuming pressing:

20: MP, lf, 2, 3



1-2-3 - total 4 ladders to 3 today.

Tuesday, March 10, 2015

16 kg snatches, 1 set, 25+25

16 kg, SN, 25L/R, no timer but paused solidly but not held, probably about 100 per 5:00, maybe a little slower??


Monday, March 9, 2015

24 kg swings and 20 kg presses

Fri and the weekend

Walk, stretch, a few 24 kg swings upstairs

Today, Monday:

24 kg 10 swings x 6.  Mixed 2-hand, 1-hand, H2H, 2's and 5's each hand, and ended w/ 10L and 10R

20 kg: MP lf, 1-2-3 x 3 - I plan this to be the start of a 20 kg Rite of Passage program.

Thursday, March 5, 2015

A few DL's, PU, Goblet SQ

Sunday, lower back and right hip felt tight.

Decided some time off was in order:

Tuesday, did some 2-hand swings with my son.  Several each w/ 16, 24, 28, and 36 kg, and they said they all looked the same.  This is _good_.

Walked when possible this week.

Thursday (today):

1-h DL, 135 x 5 each side

DL conventional, double overhand, a few each at 135 and up, triples at 205, 235, 255, 275, and 295

PU: bw + 20 kg x 2 on left foot, x 2 on right foot

A few kneeling Evil Wheels

2  standing Evil Wheels on 4th step

Lots of goblet squats

Saturday, February 28, 2015

swing, snatch, hip lift, dragon flag

24: swing, lf, 10H2H, 20 lf in alternating 2's, no breaks, 30 total

walk 2 mi

1 DragonFlag

Hip Lift 825 x 3 singles

20 kg snatch x 10L, 10R no break in about 2:20, pace of about 86 per 5:00

Friday, February 27, 2015

MP, Windmill, DL

Was going to do 5 x 1-2-3-4-5 DL ladder yesterday, but life got in the way.

Today, was going to do it but decided to go for a sort-of-max instead

First, press

24 kg: MP, lf, 1-2-3, 1-2, 1-2 - total 12 rep w/ this weight, which is not much but is an improvement for me of late in this lift.

Windmill: 16 kg x 2L/R, 1R/L - should keep switching which side goes first in this.


255 x 3 light touch-n-go, double overhand

275 x 1 double over, hooks of fingers

305 x 1, same

335 x 1, left over - was slow and shaky until past the knees, this was least-favored grip, not tight enough in lats, but kept fingerhook grip, maybe need tighter grip, which does lower my start a little, and also feels like it makes it tough for me to lockout.

Enough for today, will walk to run some errands now.


Tuesday, February 24, 2015

Light snatches, short sets, 164 total reps


Snatches, volume is the goal in relatively short sets

16 kg x 16L/R in about 2:00

Rest about 3:00

18 kg x 14L/R in about 2:00

Rest about 3:00

20 kg x 12 in about 1:45

Rest about 3:00

84 total

Rest about 3:00

16: 10L/R = 20

104 total

Rest about :45

18: 7L/R/L/R = 28 - started losing hard style, regain it, though

132 total

Rest about 3:00

16 kg x 16L/R in about 1:10

164 total, recent volume PR

Monday, February 23, 2015

MP, Windmill, DL

Yesterday, Sunday, walk - was dog-tired but it felt good to be able to open my jacket up because the weather was half-decent for once this winter.  Managed a short nap late in the afternoon

Today, Monday:

24 kg: H2H swing, lg, 20

24 kg: MP, singles lf on the minute, 6 each side

16 kg: Windmill, lf, 4 each side.  Really trying to get some t-spine rotation, did better both sides but right side it (the t-spine rotation) is kind of scary, might try a lighter weight next time.

DL: Ladders @ 255 lbs.

1-2-3 - double over x 4

Guess I was using my abs 'cause I got an ab cramp while putting on my socks after my shower - ugh.

Saturday, February 21, 2015

Easy 16 kg snatches

Mid-morning (early for me), no warmup

16 kg: snatch, 20L+20R+15L+15R, no break in 3:25, pace is 103 per 5:00

Total 70 for the day, this will be an easy/short day, hope to walk later

Friday, February 20, 2015

Press, Windmill, DL - 4 Ladders to 4, Plan Summary



16 kg 1-arm swing, all w/o putting bell down
10 H2H
2R, 3L, 3R, 2L
5R, 5L

Press: 24 kg x 5 singles in about 4:00.  On last rep, pause at top, stretch, slow and controlled negative

Windmill: 16 kg, left first, 3

DL 255 lbs., 4 Ladders to 4, rest ~10 min between ladders

Ladder 1:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √

Ladder 2:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √

Ladder 3:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √

Ladder 4:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √

Plan Summary:

NB: A week is about 10 days long.  I typically do a DL day, a light snatch day, and a day off, so I'm at 9 days for 3 DL workouts already.

Prep Week: NL = 24
Tue 1/20: 1-2-3 x 3
Thu 1/22: 1-2-3 x 1

Week #1: NL = 62 = 14%
Mon 1/26: 1-2-3-4-5 x 2
Thu 1/29: 1-2-3-4 x 2
Tue 2/3: 1-2-3 x 2

Week #2: NL = 93 = 21%
Fri 2/6: 1-2-3-4-5 x 3
Tue: 2/10: 1-2-3-4 x 3
Thu: 2/12: 1-2-3 x 3

Week #3: NL = 124 = 29%
Tue: 2/17: 1-2-3-4-5 x 4
Fri: 2/20: 1-2-3-4 x 4
?: 1-2-3 x 4

Week #4: NL = 155 = 36%
?: 1-2-3-4-5 x 5 = 75
?: 1-2-3-4 x 5 = 50
?: 1-2-3 x 5 = 30

Monthly NL = 434

Thursday, February 19, 2015

Light, Easy Snatches Again

Walk 2 mi in very cold weather

Snatch session today, pyramid up and down

16 x 8L/R
18 x 8L/R
20 x 8L/R
18 x 8L/R
16 x 8L/R

Short, un-timed rests between, finished in 4:55, total 80 reps at an easy pace in 5:00.  Was able to return to single instead of double breathing for the last set, a good sign

Rest about 10 minutes

Best 18 kg to date is 27 reps each side in 2:40

18 kg: 28L/R in 2:30, pace is 112 per 5:00

28 reps is one more than one single-hand PR, happy with that, breathing labored when done, have a ways to go before ready for snatch test again but this is good progress.  Grip fatigue was limiting factor with breath not far behind.

136 reps without even trying, need to back off intensity and go for volume at next workout, or just take it easy next workout and go for volume the one after that - we'll see.

Wednesday, February 18, 2015

Walk, light swings, pistol, stretch

None the worse for wear after 60 deadlifts yesterday.

16 kg 1-arm swings.  Didn't count, but worked from singles to doubles to triples each side, all in a single set without putting the bell down, still looking for what's weird in my right shoulder.  Nothing hurts, just trying to make the right more like the left, and it felt very good to do these.  Maybe 20-25 total, I'll guess

Today, weather was a little more tolerable, so a single crane pistol on the porch each side and a bit of other qigong as well.

Walk 2 miles.

Stretch several times during the day.

Tuesday, February 17, 2015

Press, Windmill, 60 DLs @ 71% as (1-2-3-4-5) x 4

Press circuit

24 kg: 1L/R
16 kg: bu 2L/R
20 kg: 2L/R

24 kg: 1L/R
20 kg: 3L/R

24 kg: 2L/R
20 kg: 2L/R

I am weak and out of practice at these - will try to keep doing them before DL on DL days.  A good short-term goal is to hit 10 total presses w/ the 24 kg in a day, and then look to reduce the number of sets

DL Ladders - too hard to keep track of which grip so wrote it down and am checking off each rung as I do it:

Ladder 1:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √
5 - Left over √

Ladder 2:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √
5 - Right over √

Ladder 3:

1 - Left over √
2 - Right over √
3 - Left over √
4 - Right over √
5 - Left over √

Ladder 4:

1 - Right over √
2 - Left over √
3 - Right over √
4 - Left over √
5 - Right over √

And that's enough for today!

Monday, February 16, 2015

16 kg snatches, Hip lift

Sat - walk twice, about 3 miles total, no lifting

Sun - super cold, training/teaching in the AM, no lifting


16 kg: snatch, 40L+40R in 3:50, pace is about 104 per 5:00 or about what should be my test/competition pace

Needed something that didn't work my grip or my lungs, so:

Hip Lift:

725 lb x 3 singles

835 lb x 3 singles

Friday, February 13, 2015

Snatch - 138 total w/ various sizes and various rests, all easy

Friday, 4th consecutive training day, feeling as I was yesterday, a little tired but enjoying lifting every day.

Bitter cold here, managed a short walk

16 kg: snatch, l5L/R

short rest

18 kg: snatch, 12L/R

short rest

20 kg snatch, 10L/R

Took about 5:45 - pace was slow, was adjusting lockout to make sure I wasn't stomach forward and "leaning" on my lumbar.

longer rest (5-10 min)

20 kg snatch, 12L/R

rest 3:00

16 kg snatch, 20L/R in 1:45

Total 138 reps today

Thursday, February 12, 2015

DL: 255 lb ladder, 1-2-3 x 3 overhand

Walk 2 mi AM

Lift PM

24 kg: mil press, lf, 2, 2

24: H2H swing, lf, 16

DL: Ladder @ 255 lb, 1-2-3 x 3, all overhand

Pretty tired today, still these were easy.

Wednesday, February 11, 2015

Snatches at 16, 18, and 20 kg


w/ only rest to switch bells:

16 kg x 10L/R
16 kg x 10L/R - different bell
18 kg x 10L/R

About 3:00 to complete

Rest 10:00

16 kg x 10L/R
18 kg x 10L/R
20 kg x 10L/R

About 3:45 to complete

I like the switching of bell sizes, and this also represents a much more compressed work period for me, although about the same total number of reps in a workout.  This is excellent progress and was fun to do, kept breathing in hard style and then in what I will call double hard style.

Catch is improving, backswing is improving, everything getting better and I am pleased with today's session.

120 total reps

Walk about 1-1/2 miles