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.