Friday, January 30, 2015

18 and 24 kg snatch

Managing to lift in the middle of a very busy work schedule

First performance of a show yesterday, second earlier today:

18 kg - snatch, 23L + 23 R in 3:00.  Form is improving.  Haven't used 18 much, felt just like 16.

24 kg - snatch, 5L+5R.  Not bad, although first one wasn't good, the rest were fine.

Thursday, January 29, 2015

DL Ladder, Week 3, Day 2

DL Ladder 255 lbs.

Week 3 (62) {24} - fewer ladders, bigger rungs = 2.58 reps/set average

Thu = 1-2-3-4 x 2 (20) [2.5]

Rest 5:00 between ladders, did double overhand today by force of habit, not design, but it worked out OK.

was planned for Wed but that's OK, didn't lift on Tue, did snatches yesterday

Wednesday, January 28, 2015

Snatch w/ various weights

Tuesday - snow day, very tired, no lifting, took a nap, worked yet again on arrangments

Today, Wednesday:

Lined up 14, 16, 18, and 20 kg bells for snatches:

16 x 10L/R

14 x 10L/R

20 x 10L/R

18 x 10L/R

all in about 1:20 lifting time and 1:40 rest

16 kg x 15L/R at a quicker pace

Total 110 snatches and hardly noticed the volume

That's all for today.


Monday, January 26, 2015

DL = 71% Ladders to 5

Really _long_ weekend.  Wrote arrangements until late Friday, again Saturday morning, rehearsed Saturday afternoon, wrote arrangements until late, then rehearsed all day Sunday.

Today, Monday, not feeling too bad, all things considered.

Later in the day - 5 PM:

DL: 255 on the bar, ladders, conventional,

1-2-3-4-5 start left over (least favored grip on 1st, 3rd, and 5th rung), alternate by the rung in about 5:00

rest 10 min

1-2-3-4-5 starting right over so favored grip on the last set

Total 30 reps in about 20 minutes

Idea for a DL ladder cycle - 


NB: I am in week 3 to start after a brief, done-by-feel prep period.

Weeks 2-5 total (434) deadlifts in a month, which is a _lot_

Numbers in parentheses are total for the session or the week.

Numbers in [] are average rep/sets for session or week

Numbers in {} are sets for the week

DL Ladders

Week 1 (30)  {18} =  1.67 reps/set average
Mon = 1-2-3 x 3 (18)  [2]
Wed = 1-2 x 3 (9)  [1.5]
Fri = 1 x 3 (3)  [1]

Week 2 (57) {27} = 2.11 reps/set average
Mon = 1-2-3-4 x 3 (30)  [2.5]
Wed = 1-2-3 x 3 (18)  [2]
Fri = 1-2 x 3 (9)  [1.5]

Week 3 (62) {24} - fewer ladders, bigger rungs = 2.58 reps/set average
Mon = 1-2-3-4-5 x 2 (30)  [3]
Wed = 1-2-3-4 x 2 (20) [2.5]
Fri = 1-2-3 x 2 (12)  [2]

Week 4 (93) {36} = 2.58 reps/set average
Mon = 1-2-3-4-5 x 3 (45)  [3]
Wed = 1-2-3-4 x 3 (30)  [2.5]
Fri = 1-2-3 x 3 (18)  [2]

Week 5 (124) {48} = 2.58 reps/set average
Mon = 1-2-3-4-5 x 4 (60) [3]
Wed = 1-2-3-4 x 4 (40)  [2.5]
Fri = 1-2-3 x 4 (24) [2]

Week 6 (155) {60} = 2.58 reps/set average
Mon = 1-2-3-4-5 x 5 (75)  [3]
Wed = 1-2-3-4 x 5 (50)  [2.5]
Fri = 1-2-3 x 5 (30)  [2]

Friday, January 23, 2015

A few snatches

Long day.

Walk 3 mi

16 kg snatch: 20L/R in 2:30 - nice and slow, working on good form

rest 5:00-ish

20 kg snatch, 8L/R

Big work-related crunch time now, next week, and the week after.  Happy to have gotten some lifting done today.

Thursday, January 22, 2015


No breaks, similar to two days ago but more reps

24 kg C&P x 2L/R

16 kg b/u MP x 2L/R - failed 2nd rep left

20 kg MP x 4L/R

Repeat above w/ a few changes as below

24 kg MP x 2L/R

16 kg b/u MP x 2L/R - got everything

20 kg MP x 3L/R - too tired



1-2-3 x 1 - ladder

6 singles w/ new breath at bottom - ugh, not a RM but not fun, either.  Did this because I was short on time and because it was a change of pace.  Next DL's on Sunday, might go for 5 x 1-2-3 then.

Snatches tomorrow, I hope.

Wednesday, January 21, 2015

Very short day, 3 MP, 14 x 20 kg snatch

Very short on time so short walk, then:

24 kg MP x 1L/R, 20 kg SN x 2L/R

24 kg MP x 1L/R, 20 kg SN x 5L/R

24 kg MP x 1L/R, 20 kg SN x 7L/R - 20 starts to feel just like 16

Still not happy w/ catch on right side, still need to get better timing and punch through at top.

Tuesday, January 20, 2015

Press Circuit, 71% DL Ladder - 1-2-3 x 3

MP circuit, no rest between:

24 kg x 1 L/R
16 kg b/u x 1 L/R
20 kg x 3L/R

Repeat above - I like this circuit, couldn't tell you why.

DL: conventional, 255 lbs. double overhand, ladders, all reset on the floor w/o standing up, quick negative

1-2-3 x 3 - very short rest between rungs, 5 min-ish between ladders, trying for speed.

NB: 255 is about 70-71% 1RM, and it's nice to get to the end of what you planned, know that you're a little tired, and know that the weight is still light enough that, even if you can't manufacture all the tension you'd like, you're still going to be OK.

That's it for today

Monday, January 19, 2015

16 kg snatches - 60 in 10's, 40/40, total 140

16: snatch:

left first, 60 total w/o putting bell down in 10's, in 3:40.  Hard style throughout - starting w/ all nose breathing, ended more mouth breathing and an extra breath but the key place in the cycle of a single lift is to hold breath before lowering and kia as the hips first snap and then float to the top.

That pace is only 80 in 5:00 but that's OK.

Could have done another 20 or 40 reps pretty easily, was worried because I was short on time so decided to stop.

Breathing returned to normal quite quickly compared to a few weeks ago.

Long break

40L + 40R in 3:25 - pace is 117 in 5:00.  Not happy w/ catch on right side, or for that matter, drop on right side, but I think both are a little better, and volume and pacing marks noticeable progress.

Friday, January 16, 2015

Sumo DL

Having discovered that I can actually pull sumo (wide, as opposed to narrow), I'm trying it again today:

DL, all 255 lb., all double overhand grip, all light touch and go, all wide sumo.

4, 5, 3 - last set felt a little funny on the left knee, think feet weren't turned out enough for me in this stance.

That's all I have time for today.

Thursday, January 15, 2015

A few easy pistols and a short walk

Today, dead tired, just a few easy pistols w/ 10kg and not deep, plus a short walk and some stretching.

Wednesday, January 14, 2015

16 kg snatch

Walk 2 mi in really cold weather (for me and for here, anyway - 18F)

16 kg: snatch:

Slow - 15L + 15R in 2:45 - lots of time resting overhead - goal pace was 10/min, got pretty close to that as this was around 11/min but didn't check time until the end, was just going by feel.

Did a few reps where I waited to break hips on down swing and got a much more explosive, and much easier, up as a result.  Need to do this more consistently.

Breathing not stressed and recovered quickly.

32L+32R in 3:20, pace is 96 reps in 5:00, pretty good.  Longest set per switch, really tried for playing chicken w/ hips on the way down and exhale on hip snap on the way up, didn't get it every rep but kept on trying and got most, especially on the first side.  Also worked on flipping straight over in both directions.

Today, 94 reps total in 2 sets, and that will be enough.  Lifting earlier than usual and in short time on a busy day.

Later, pressed 24 kg for a couple of singles each side using the bell I keep upstair.

Also got in a second walk of about 1 mile, maybe a little more.


Tuesday, January 13, 2015

Kettlebell Cleans, Hip Lift, Deadlift

Another cold winter's day here.

Decided, after watching my wife's cleans yesterday and telling her she needed to improve her form, that I'd practice mine today - another "park bench" workout day for me.


20 kg x 3L, 3R

24 kg x 5L, 5R

28 kg x 5L, 5R - one of the right ones whacked too hard, others all OK, focus is all hips and no shrug

32 kg x 5L, 5R

36 kg x fail L, 5L, 5R - not enough hip snap on that first rep, set it down, started over, rest were fine

2 x 20 kg x 5

2 x 24 kg x 5, 5 - felt like this is as much as I have driving solely with hips, so a second set and done.

Hip Lift

315 x 1

405 x 1

495 x 3

585 x 2

655 x 2

725 x 2 - Video

DL: all touch-n-go today, all trying for speed, all double overhand grip

255 x 3, 3 narrow sumo

255 x 3 real sumo - first time this has actually felt good, and it felt very good

Monday, January 12, 2015

12 kg presses from getup, 16 kg snatch

Took off Friday, Saturday, and Sunday.  Very busy here, had to be at my wife's school twice on Friday, had an all-day rehearsal on Saturday, taught two students on Sunday.  Managed to get in a walk on Friday, and Saturday, and Sunday, though - a very good thing, that.

Today, Monday:

With a 12 kg, did press doubles from various positions of the getup - floor, elbow, hand, and whatever you call the position after the sweep, with your hand still on the ground.  Tough to push into the down elbow with a weight overhead, even 12 kg, because that's what hurts - allowed myself to push hard and felt the pain today, nothing earth-shattering, but a good clue for me.  Now will try some more t-spine and shoulder mobility work and see if I can find a position in which the down shoulder doesn't hurt.  Odds are 50/50, says me.

16 kg: snatch:

10L+10R+10L+10R in 2:30 - right side scapula doesn't like to move, me thinks, on backswing.  Will try to do better on next set.


22L + 22R in 2:00 - that would be about 110 in 5:00.  Nasal breathing in and out on all reps save a few, fixed it when I noticed it.


24L + 24R in 2:00 - I "kya" on the second side sometimes but still inhale through my nose.

130 reps total today

Thursday, January 8, 2015

A few DL's

Really cold here today, 9 Farenheit on the porch thermometer at 7:30 AM.

Managed a short walk.

Working a lot on music for Jamboree so short on lifting time;

DL, narrow sumo, 255 lbs x 2 singles, then later, x 3 touch-n-go w/ video

Wednesday, January 7, 2015

Light bent presses, 16 kg snatches x 144 total reps today

Walk 2 miles in the cold and snow flurries - felt great!

16 kg bent press x 2R/L, x 3R/L

16: snatch

20L + 20R in 2:30, that's 80 per 5:00 pace

25L + 25R in 2:30, that's 100 per 5:00 pace

Would like to consider one very slow set w/ long overhead rests for Friday - doing more volume today, perhaps just a single set on Friday.

To finish, my wife timed and I counted.  Was hoping for 30/30 but grip on left side felt tired and I stopped at 27 - could have done 30 if need be but, for today, why bother?

27L + 27R in 2:12, that's 127 per 5:00 pace

Total 40 + 50 + 54 = 144 snatches, big increase in volume from 92 last time and 80 before that.

A good day, breathing mostly through nose, form every improving.

Tuesday, January 6, 2015

Light bent press, narrow sumo DL

Bent Press:

12 kg x 1R/L

16 kg x 2R/L

DL: Narrow Sumo,

225 x 2 touch-n-go this time fingers on knurling

255 x 2 singles w/ reset at the bottom, same grip

255 x 2 singles w/ reset at the bottom, index fingers on smooth, grip width better for me this way

Long break, lifting in sneakers now instead of just socks.

255 x 2 singles w/ reset at bottom, turned feet out more and was able to keep heels the same width but get index fingers on the knurling.  Maybe this is a solution but it feels harder to sit back this way.

225 x 2 touch-n-go - I think my hips are still coming up a little

225 x 1 - really focused on taking the slack out of the bar, wedging, then driving my legs down - much better form.  I think I'll stop on a high point for today.  Same turned out stance as previous set.

Monday, January 5, 2015

16 kg snatch - 92 total today

Busy January life starts - first Ridgewood Jamboree rehearsal was all day on Saturday, and another one tonight.

Today, stretch a little, then

16 kg snatch

12L + 12R + 9L + 9R in 3:25 - nice, slow pace, working on good catch and good lockout.  Trying to vary so I don't get used to switching every 10, should probably vary the volume of these overall as well as the set specifics, but still ramping up into something more challenging overall on these.

Rest 10-15 min

25L + 25R in 2:30 - perfect time for this, although form isn't yet perfect, it's improving and might even be OK most of the time now.  Hips still too far forward at lockout, resting too much on lumbar, need more neutral pelvis at lockout.

Total 92 snatches, up from 80 last time - good.

Still striving to be hard style in approach, blow out air as hips pop at bottom, stay tight on backswing.

Friday, January 2, 2015

16 kg snatch - 10+10+10+10, break, 20+20

Stretch, then short walk

16 kg snatch

10L + 10R + 10L + 10R - no breaks or putting bell down, slow pace, rest overhead

10 min break

20L + 20R - faster pace, again just looking for perfect form.

80 in the session is a recent PR, 20+20 set was downright easy

Thursday, January 1, 2015

More Narrow Sumo DL

Good stretching session

Walk 2 miles

DL: 225, Narrow Sumo

Index fingers off knurling in center, all sets of 5 done light touch-n-go, all double overhand grip

225 x 5

245 x 5

225 x 5

275 x 1 right under - pretty good

275 x 1 right over, which should be better but it was worse - not enough rest before