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