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.

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:

1L/R
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

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:
1L/R
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

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.

Inman, Press

Yesterday, Tuesday

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


Today

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.

Inman, Press, DL

Monday:

Inman - 235 x 125 m, 205 x same

Today:

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

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

Today

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.