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.