SW, GU, MP, 1A1LPU, Pistol

Sunday later, drive to PA.

Monday, drive to RI - a few elevated 1A1L PU before leaving

Tuesday, walk a few miles in RI, a few elevated 1A1L PU, drive home

Wednesday, still no exercise - kids woke me up last night, felt crappy most of the day took a nap, at 5 PM.

Thursday, today:

Walk

Stretch a little

BnP: a few with Barbie weights up to 12 kg, still weird on right shoulder and that tendon

SW - untimed rests today

48 kg x 2h: 1, 2, 7
40 kg x 2h: 15
long rest
40 kg x 2h: 15 - total 40 so far
long rest

28 kg x 1h:

10L, 10R, 12L, 12R, 8L, 8R, all OTM - total 100 swings today

GU: 14 kg x 3R, 3L to elbow, 1R/1L to squatted tall kneeling w/o low sweep

MP: 25 lb x 10

1A1LPU @ 28" - 1L/R

Pistol: 4k x 1L/R

Light PU and Pistol

After church and before drive to Philly:

1A1LPU: 1L, 1R
Pistol - bw x L/R - failed both times.  4 kg x L/R

1A1LPU: 2L, 2R
Pistol - bw x 4 kg x L/R

1A1LPU: 2L, 2R - definitely better form on my left side

SW

Saturday

Cossack sequence including bw windmill

BnP: 12 kg, 3R, 3L - first time I've felt OK doing more than 1 per side.

SW:
24 kg: 25L, 25R, 25L, 25R on the 1:30, about :45 work, total 100 reps in 5:15

00:00 - 00:45 - 25L
01:30 - 02:15 - 25R
03:00 - 03:45 - 25L
04:30 - 05:15 - 25R

Grip tired for last few reps of each set on each side.  Still not a great lockout on every rep, but moving in that direction.

SW, GU, OHP, DL

SW: 32 kg, 8 sets of 5, lf, on the :30, total 40 swings

GU: 14 kg x 5 each side, lf, first 4 to elbow, last to hand.  NB: not alternating single - 5 on a side w/o putting bell down

OHP: 25 lb bar x 10, 10, 10.  35 lb x 8.  Tucking chin back, seems to help.

DL: conventional, double overhand: 225 x 1, 245 x 1, 265 x 4 light touch-n-go - ah, have _so_ missed doing these

SW, GU, 1A1LPU, Pistol

Thursday - my wife has a cold, and I didn't get much sleep.  Feeling jet-lagged today

Walk

SW: 32 kg x 5's on the :30, 6 total sets until a student arrived

Break

GU: bw x a few, 14 kg x 2L/R slowly to hand, x 2L/R to elbow

1A1LPU:

1-2-3 ladder, lf, on short rest between rungs, supporting foot a little further away
Rest
1-2-3 ladder, lf, shorter rest between rungs this time than previous.
Rest
2-3 ladder, lf - total 17 reps

Pistol: 6 kg
1L, 1R, 1L, 1R
Rest
2L,2R - making an effort to get knee forward sooner on left side, helps

SW, GU, BnP, OHP, MP, DL

Wednesday:

Walk

SW: 24 kg x 20's OTM, lf, total 80 swings in 3:30, nose breathing all recovery

GU: 14 kg, lf (so right down): 4 to elbow, 5th to hand, switch sides and repeat, then a few presses from elbow and hand position.

Shoulder dislocates with a rope

WM: 6 kg, 2L, 2R

BnP: 12 kg:, 2R, 2L

OHP: 25 lb. bar x 10, 10

MP SeeSaw: 20 kg x 2, rf to press, 5 each side - ah, have missed these and kb pressing in general

DL: Yeah, haven't done in a while.  225 on the bar, all narrow sumo today:

1 r/u, 1 l/u

2 TnG r/u, 2 tng l/u and that's enough for our first deadlifts in over a month - felt fan-freakin'-tastic.

PU, Pistol

Today, Tuesday

Walk

Shoulder dislocates w/ stick
Stick OHP
25 lb bar OHP

1A1L PU - measured box and bench - box = 8", bench = 18".  This is what I've been using for the last few sessions.

2L/R, 3L/R, 4L/4R - hard to do 4 on second side, even after a little rest after left side: CNS and ab fatigue

Longer rest.  Previous best was 11 reps in 5 sets.  So far, 9 reps in 3 sets.

2L/R, 3L/R - 11 reps in 4 sets, 14 reps in 5 sets.

Pistol: 6 kg

1L/R, 2 alternating singles LF, 2 more alt. singles
Previous best was 7 reps in 5 sets.  So far, 5 reps in 3 sets

2L/2R - 7 reps in 4 sets.  Playing with weight shift as I lower, interesting - need to shift away from heel to ball of foot at a certain point.

GU, BP

Walk

GU: bw, a few; 10 kg, a couple, 14 kg - this should be my weight until I own it.

BP: 135 lb x 3, 3, 3, 3, 3

GSQ, Halo, SW

Two concerts on Thursday

Friday, just totally tired and freezing weather - no walk, no lifting

Saturday, social event at the house, lots of cleaning, no walking, no lifting

Sunday, after church

GSQ: 24 kg x 5
Halo: 16 kg x 5 each direction

SW: OTM:
40 kg x 10 2h
24 kg x 10L
24 kg x 10R
Repeat above, total 60 swings in 5:20

A few more GSQ and SW while teaching

OHP, WM, BentPress, 1A1LPU, Pistol

Wednesday:

2-hour rehearsal early

Brisk walk

OHP - back to using bar only and looking for better form after showing a video to my colleague, Pavel Macek.  A couple of singles w/ empty bar, and neither felt great

WM: did a windmill each side bw only

Bent Press:
8 kg, 1R, 1L, rest, repeat, rest
10 kg, 1R, 1L - right side really pulls on something that's tight

1A1L PU: 12" box on bench, lf:

1, 2
rest
2
rest
3 - didn't finish 3rd rep cleanly on left but right was OK
rest
3 - getting better.  Total 11 reps today, will try to keep this or better moving forward in terms of rep count

Pistol: 6kg - focus is on being tighter on left side
alternating singles, lf, 1, 1, 1
rest
2L, 2R
thought about also doing 10 of these, but am tired from rehearsal and have a concert tomorrow and still have lots of day left, so we'll stop here.

SW, GU, PU, OHP, BP

Tuesday, today:

Walk, then at 9:30 AM

SW:

32 x 5L, 5R
32 x 10L, 10R
24 x 15L, 15R - rest about 1:30 between these.  60 swings today

GU:

18 kg: various, mostly to hand, some to elbow.  At the end, a few presses from a bent-legged sit, and roll over the front leg.  18 kg is, right now, a bit too heavy for smooth, controlled, confident form - we'll go back to 16 kg for tomorrow.

Break

PU: 20 kg on left x 2 - paused at top, adam's apple above bar
OHP: 85 lb x 6

PU: 20 kg on right x 2 - as above
OHP: 85 lb x 6

Break

BP:
145 lb x 3, 1, 2
135 lb x 5, 3

SW, GU, Pistol, 1A1LPU

Yesterday, Sunday, a nice 3-mile walk

Today, Monday:

SW:

24 kg x 10's lf to 80 total, then 32 kg x 10 2h just to get a feel for real explosiveness and lockout, and then 10L, 10R to finish, so 110 total.  Tried to get a pulse immediately afterwards, got 108 but it was perhaps 30 seconds later until the machine registered.

GU:

bw x 3 each side

16 kg x 3L, 3R to elbow, 1L, 1R, 1L, 1R to hand

bw x several in leg-cross style, stand up w/ hybrid of OHS and tall kneeling

Break

1A1LPU x 2L, 2R
Pistol @ bw + 6k x 1L, 1R, 1L, 1R

Rest

1A1LPU x 2L, 2R - this time on a bench instead of a bench plus a box - this is still too difficult
Pistol @ bw + 6k x 1L, 1R, 1L, 1R

Rest

1A1LPU x 2L, 2R - used a box but one that's a few inches shorter, 2L, 2R
Pistol @ bw + 6k x 2L, 2R - improving

1A1LDL, SW, GU, BP, OHP

Thursday - very early start, presentation w/ a friend for a school, taught after that, rehearsal in the evening.  No exercise, not even a morning breathing walk.

Friday - totally exhausted, walked a couple of times including a very good VSB (Buteyko's Very Shallow Breathing) walk, but no other exercise.

Saturday, today:

1A1L DL: 24 kg x 5L, 5R - 5 is near my limits, really feel it in the glutes

SW:
00:00 - 24 kg x 10L
00:50 - 24 kg x 10R
01:40 - 48 kg x 2h
Rest
24 kg x 10L + 10R, and done - 50 swings today

GU:
14 kg - first time with this during the current go-round

several singles alternating, starting with left up because right down is better, to the hand

Then several in a row each side to the elbow, just to deepen the groove.

BP: 135 x 5, 5, 3

OHP: 85 x 5, 5

No 1APU or Pistol today - thinking about switching to alternating days for some of these things.

SW, GU, 1APU, Pistol, BP, OHP

Wed - a couple of walks

SW: 2h:

00:00: 32 kg x 10
01:00: 40 kg x 10 (take extra 1 min rest)
03:00: 48 kg x 10

Rest 5-10 min, repeat - total 60 2h swings today


GU: 12 kg

1L (right down), 1R to elbow
2L to elbow, 1 to hand; 2R to elbow, 1 to hand

1APU (light touch on other foot, so almost 1A1LPU): 5L, 5R, rest, 3L, 3R

Pistol: 6 kg: 2 alternating singles, lf, rest, ,then 2L, 2R - progress.  Trying to feel weight shift on foot on left side as I do on right - this helps.  I think 3 per side is the most so far this go-round.

BP: 135 x 6, 4 - getting better.  Again, super tight in glutes + super big in chest and using lats makes this work

PU: bw + 20kg on left foot x 1, on right foot x 1 - been missing doing these

OHP: 85 lb x 4, 3, 4 - focused on better belly for last set, was leaning back too far.

SW, GU, 1APU, BP, Pistol

Today, Tuesday:

Short walk, some stretching:

SW: 20 kg, 10's on the :45, lf, total 100, pulse was 107 when I took it afterwards. First time I've done 100 in a while.

GU: alternating singles w/ 10 kg, 4 each side, I think.  Started w/ left side down, didn't go on first attempt, better to start other side and 'find' things first.  First time skipping bw-only warmup, also because of that that first one didn't go.

1APU: 5L, 5R, 2L, 2R
1A1LPU: 2L, 2R - everything on box on bench, about 28" elevation. belly really firing afterwards

BP: 135 x 5, 3 - same as yesterday, more tired because of 1A pushups before - this is a good result

No OHP today - tired and short on time

Pistol: bw + 6kg x 1L, 1R, 1L, 1R - not much rest after first pair, learning how to drive forward harder on left side which is helping stability.

Walk, GU, SW, BP, OHP

Sunday, yesterday, good breathing walk, later while teaching, some near-max explosiveness 2h swings: 32 kg x 10, and 40 kg x 10, while demonstrating for students.  Felt _great_ to do.

Today, Monday

Lots of walking, probably 5 miles or so, and still tired from yesterday as I usually am on Mondays.  Short lifting session:

GU: several to elbow bw only, several w/ 10 kg bell

SW: 32 kg x 10L, 10R - too heavy, really, but like to do these once in a while.  No more swings today

BP: 135 lb. for the first time, x 5, x 3.  Focus on supertight glutes

OHP:  85 x 4, 5 - improving.  Focus again on glutes

SW, GU, 1APU, 1A1L DL, Pistol, BP, OHP

Rough Thursday evening and night - nose started bleeding, woke up in middle of night with another nose bleed

Friday, woke up with vertigo (severe dizziness).  Cancelled all plans for Friday except a few lessons at home in the afternoon, took herbal water pills I use before PL meets, ate very little all day including dinner of just a half a piece of salmon and a big salad.

Saturday AM, much better

breathing walk
also walk to grocery store

4 PM or so

Swing: 32 kg x 2h x 10, 10

GU: 10 kg x 5 R, 5 L - might try 12 kg next time, and maybe fewer than 5 reps.  Dizziness definitely worse on second side.

1APU - 5L, 5R on my usual bench+box elevation.  Don't think I'm ready for lower just yet but perhaps soon.

1A1L DL @ 24 kg: 3L pretty easily, 3R not nearly as good - I don't want to displace my hip to the right enough, doing that more fixes things.  Need to do these more often

Pistol: 1L/R, short rest, repeat - using 6 kg.  Getting better slowly

BP: 125 lb x 6, 6 - very dizzy when getting up, need to stay at this weight or close to it and regain glute tightness - losing that makes lower back stiffer afterwards

OHP: 75 lb x 7, 85 x 3 - lower back a little tired, decided not to be a pig about it

GU, Pistol, 1AP, BP, OHP

Thursday:

Excellent GU session:

bw x 2 each side

Then stacked a 4 kg and a 6 kg in right, did

2 to hand, 4 to elbow, 1 to hand

then switch sides - nice that, so far, no weird pains in upper right back where cartilage is damaged

Elevated 1AP - 3L, 3R - better

Pistol: 8 kg, 1L/R, 1L/R

BP: 115 x 8, 125 x 5 - honestly did not feel the extra 10 lbs, a good sign
Focus on setup: supertight glutes, big chest, pull the bar down, break the bar in half, and lats, lats, lats

OHP: 75 lb x 5, 5 - focus on supertight glutes and using the back - lats to start, pull down with lats for negative.

kb MP, GU, SW

Variety Wednesday - feeling tired from Mon/Tue of the same, relatively new lifts

Walk

24 kg kb MP x 4 lf, superset PU @ bw + 16 kg on left foot x 2
24 kg kb MP x 3 lf, superset PU @ bw + 16 kg on right foot x 2

Break

GU: bw x 2 left(down side), x 2 right
6 kg bell, as above, 2 each way
6 kg bell - full range getup x 1 each way, knees not happy but need to do this every once in a while

Break

SW: 24 kg, 10's on the :60, lf, chest high (arm parallel to ground), focus on lat involvement - packed shoulder at the top.  Lockout is improving, finding balance issues on right as technique improves.  Best swing workout in a long time, nose breathing for all recovery although I suspect HR higher than recommended, going 10's @ 24kg on the minute felt like _lots_ of rest.

SW, GU, OAP, Pistol, BP, OHP

Rake leaves for about 3/4 hour

Swing: 32 kg:

00:00 - 10L
00:45 - 10R

01:45 - 10L
02:30 - 10R

enough for now, more later - break

Swing: 24 kg:

00:00 - 15L
01:00 - 15R
02:00 - 10L
03:00 - 10R - 90 swings today

Break

GU: 3 alternating singles bw-only, 3L/3R w/ 4 kg - feels the same as bw-only, felt good to do a few consecutive reps on each side.  All reps to hand today

OAP - 2L, 2R, 2L, 2R on my bench+box setup.  2nd set better, but doing these on my left side plays with my bad disc.

Pistol: 6 kg: 1L, 1R, 1L, 1R - second set better, need to work very hard at these right now, have been away from them for too long.

BP: 115 x 5, 5 - second set felt easy.

OHP: 75 x 4, 6

SW, BP, OHP, Pistol and elevated 1APushup

Friday, some Dragon Flag and L-sit Pullups in a park, and lots of sitting and driving.

Saturday, 1 set of presses w/ 24 kg x 4 each side, some walking

Sunday, nothing but taught

Monday, today:

GU: bw singles to hand and elbow, also use a 4 kg kb, just getting used to this movement again.

SW: 24 kg x 10L/R/L/R on the :45, only 40 total but form feeling better.

Pistol: A few partial pistols holding a 6 kg bell

OAP: Some 1-arm pushup experiments, hand on a standard bench - I want even less of challenge to start these, will revisit with a box on the bench or similar

Pistol: a decent, rock-bottom pistol with 6 kg, left first.  Ugh, rude, will continue to build on this.

OAP: put a box on a bench, roughly groin height, 2L, 2R

BP: 115 lb. x 5, 5 - put on Oly shoes to make it less slippery and to make my legs longer

SQ: high bar back sq, 65 lb. x 10 in Oly shoes - it's a little weird in these shoes

OHP: 75 lb x 3 (feeling tired), 3 (better, focus on glutes)

GU, SW, BP, OHP

Thursday, Thanksgiving

Walk

Stretch

GU: bw to elbow: 3L, 3R, 1L, 1R

Swing: 24 kg, 10's on the:45, lf.  Total 80, in 5:45 (10 x 3/4 min would equal = 7.5 min for 100 - 10's on the :40 would be about a minute less, 10's on the :30 would be 5:00)

As always, lockout is the issue for me.

BP: 105 lb. x 10 - up from 8 yesterday

OHP: 65 lb. x 10 - up from 8 yesterday

Swiing, BP, OHP, PU, 2KBFSQ

Busy teaching day, up early:

Breathing walk, grab backpack and walk to grocery store, and back

During short break in teaching:

Swing:  28 kg, 10's on the :45, rf, 60 total, working on taller spine and better lockout

Break

NB: Next week, want to try OHP first and then BP

BP: 95 lb x 10, 105 lb x 8

OHP: 55 lb x 10, 65 lb x 8

Break

PU: bw + 16 kg R x 3

FSQ: 2 x 24 kg x 5 - yes, this is a good exercise, OMG

PU: bw + 16 kg L x 3

1AP, WM, SW, PU, OHP, MP, BP

9 AM - bw getups, total 5: 3 to elbow, 2 to hand, plus support position pauses w/ straight leg off the ground.

also bw bent arm bars with anatomical breathing (as I like to do)

also cossack sequence with trying to loosen up my neck

Swing:  24 kg, H2H, total 26


4 PM

00:00 1R x 15 @ 24 kg
01:00 1L x 15 @ 24 kg

extra minute's rest

3:00 1R x 10
4:00 1L x 10

Total 50 swings now, 76 for the day

Doorway (vertical) 1-arm pushup, 5 right, 5 left

BP: 95 lb

x 5 pause and exhale
x 5 pause a couple of seconds
x 6 pause 1 sec

OHP:  bar x 8,  55 x 5 - pinching bad disc, stopped

PU: bw + 16 kg (foot) x 1R, 1L

OHP: 55 x 8 - felt the disc issue start again around rep #5, the fix is super clenching the glutes.

MP: 24 kg x 2

WM: bw x 1R/L, 10 kg x 1R/L - L/R works better w/ weight although I don't know why.

Fun stuff, feeling out new program

Monday, November 21, 2016

Last two weeks off for taper and recovery for/from November 12 meet, pulled 350 lbs.

Did some one-arm pushups standing vertical at a doorway, just to get a feel for the movement again.

https://www.youtube.com/watch?v=zIfAOzuz2uI

Swing:

32 kg

00:00 2h x 15 in about :25
01:00 2h x 15

extra minute's rest

3:00 2h x 10
4:00 2h x 10

Total 50 swings

Getup: to elbow x 3L, 3R

Roll: roll backwards over left shoulder x 1, right shoulder x 1

BP: 95 lb x 4

OHP:   bar x 8

MP: 24 kg x 2, 3 - yesterday, pressed 28 kg for a single each side, so happy, after that and then some bar work today, just to do this

Pistol: some play at bw positive from the steps.  Continue to try to teach left side, always my weaker at these, by modeling what I do on my right, where things just happen better.

DL

Friday

Walk, no pressing, some stretching

DL, all conventional

275 x 1, 1 double overhand

305 x 1 double overhand

340 x 1, 1 right under, x 1 left under - all were slow, 2nd and 3rd reps were shakier than the 1st, which was also shaky.  Still, only one day's rest before this - bodes well for something decent at the meet, especially since last meet was only 330.

This was DDD #42, last heavy day before the meet in 8 days.  BW was 152 even this morning, good enough for today.

-S-

Swing, Press, DL

Tuesday:  shorter but relatively brisk walk - felt easy and flowing but felt faster than usual by a little

Swing:

28 kg: 10L + 10 R no break in about :40

on 2:00 (1:20 rest)

40 kg x 2h x 15

Later

Press 

( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2

Break to teach

22.27 kg x 3, 24 kg x 3

22.27 kg x 4, 24 kg x 4

22.27 kg x 5

DL:

275 - 2 w/ reset at bottom, rest, 3 w/ reset at bottom.

Press

Taught a Flexible Steel workshop yesterday, and didn't get dinner afterwards until too late, and feeling less than 100% today.

Press:

24 kg x 2, 3, 4
22.27 kg x 4, 5, 6, 4

and that's it.

DDD #39

Saturday

Some variety - cleaned a 36 kg for a triple each side while moving bells and cleaning the gym

DDD #39

275 x 5 singles on about 1-2 min

Planned Sunday off to teach a workshop and Monday off, then lift Tue/Wed, Thu off, Friday 340 lbs or 92% for Day #42

Swing, Press, 1-leg and Conventional DL

Friday

Walk

Swing

Swing, 10's OTM:

40 kg x 2h, 28 kg L, 28 kg R

Long (5 min) rest

40 kg x 2h, 28 kg L, 28 kg R (repeat of above, better lockouts was the focus)

Haven't done swings in a while, this is fine for today, 60 total

Later:

2-bell, 1-leg DL: 2 x 24 kg x 2L, 2R t-n-g

Press:  22.27 kg x 4, 24 kg x 3

2-bell, 1-leg DL: 2 x 28 kg x 2L, 2R t-n-g - about my limit, should practice this weight for a while.

Press: 22.27 kg x 4, 24 kg x 3, 22.27 kg x 5

DL: DDD #38

275 x 5 w/ one breath reset at the bottom.  

My wife observed that the 4th and 5th reps, my hips were higher before the bar came off the ground, and she's right, and that's why I shouldn't do 5's like this, but doubles and triples are OK.

Press, DL

Thursday

Press
22.27 kg x 4, 24 kg x 4, 28 kg x 1
22.27 kg x 4

DDD - day #37

Tried some 2h, 1-leg barbell DL w/ 135 lbs. - no go but interesting, will try lighter next time.

275 x 5 singles

Press, DL

Wednesday - very cold, also feeling totally out of food/calories, skipped breathing walk, lifted before any outside time

Press:

22.27 kg x 3

( 22.27 kg x 4, 24 kg x 2 ) x 1

22.27 kg x 3

DL - DDD #36

Straddle: 225 x 1 each way

Conventional: 275 x 5 singles

Variety

Tuesday

Raked some leaves

Windmills with 4 kg and 6 kg

Bent Presses with 8 kg - completely rude to everything that's tight in my right upper back and shoulder.  Should do these a little more often

Press, DL DDD Day 35

Sunday - walk

Monday, today:

walk

Press:

( 22.27 kg x 4, 24 kg x 3, 28 kg x 1 ) x 2

24 kg x 2

22.27 kg x 3, 5, 3

DL - DDD Day #35, planned 320 x 5 singles

275 x 1 double overhand

300 x 1 double overhand - used 2-1/2 lb. plates, shame on me :)

320 x 4 singles - first two right under, last two right over

used 2-1/2 lb. plates again, shame on me again. :)

DDD #34

DDD #34

Lifted a little after 6 PM, unusually late, but 275 isn't that heavy any more, so it was fine.  5 singles OTM or so, probably less.

Will do 320 lbs. on Monday for day #35, looking forward to it.

Ate a lot today, feels good, and looking forward to eating some more soon!

-S-

Swing, Press, DL

Felt tired on Wednesday, and because I had to play for a few hours in the evening, decided not to deadlift

Come Thursday, felt completely wiped out and fortunately had a quiet daytime schedule, so just walked, no lifting

Friday:

Swing:

28 kg x 10L, 10R, then 40 kg x 10 2h

Rest a couple of minutes then repeat, total 60 swings


Press:

24 kg x 3


DDD #33 (last friday was 30, Mon=31, Tue=32, off Wed/Thu)

275 x 5 - simple, walked away each time to try to keep the CNS fatigue down but still did them on less than 1:00 each.

Swing, DL

Tuesday:

walk, stretch a bit

Swing: 40 kg x 10

Later

DL:

straddle 265 x 1 each way

Conventional

285 x 1, 1 - reset at bottm

285 x 1

285 x 1

No press, but swing, PU, and DL

Take a backoff week from pressing, mostly no pressing at all.

Today, Monday

Swing: 28 kg x 4 sets of 10 1h, left first, OTM.

No presses, but let's do a pullup: bw + 18 kg on right foot x 2, on left foot x 2

DDD #31 today

Conventional:

265 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom

285 x 1, 1 - reset at bottom - didn't feel quite as fresh but still pretty good

Really getting a nice push off the bottom, keeping the bar close, hips are starting lower.

-S-

Press Test Day, DL

Yesterday, Thursday, just walk and stretch a little.  Got to mid-afternoon and the choice was between exercising and taking a nap - I choose the nap.

Today, Friday:

Press:

21.14 kg x 3
24 kg x 1

Decided to go for multiple singles on a few minutes rest - don't think I have a double in me unless my life depended on it, which it does not.

28 kg x 5 singles on about 3-4 min rest between - this is a PR volume in a single session

DDD #30 (next biggie at day 35)

Straddle - 245 x 5 each way t-n-g

Conventional - 275 x 5, reset at bottom, all done in a minute or so total

Press, DL

AM - walk

PM: Press
( 21.14 kg x 3, 24 kg x 2 ) x 3 = 15

DL: 265 x 3 as a set w/ reset at bottom, rest 1:00, 2 the same way

DL

Tuesday:

AM: no grocery store walk today, too busy

Swing:

24 kg x 25R, 25L on the 3:00

PM:

DL:

275 on the bar

Hack DL x 1

Straddle DL x 3 each way, light t-n-g

Conventional

275 x 1, 1
285 x 1, 1
275 x 1, 1

Lots of DL today, feels good, nice variety: hack, straddle, and two slightly different weights on regular.

Press, DL DDD #28

Still getting over what I had last week

Mon

Press:

21.14 kg x 4

24 kg x 2

21.14 x 5

24 kg x 3

21.14 kg

24 kg x 2

Today - DL - DDD #28

Straddle: 245 x 1 each way

Conventional: 

275 x 2 singles, double overhand 

300 x 5 singles - first 2: right under, last 3: left under

300 was surprisingly easy and moved pretty quickly.  Focus on pushing into my left heel - first time trying that, after noticing how I tend to stand with forward weight distribution on that foot, and I like very much how it feels.

Should do some swings tomorrow.

DL

DL:

straddle 265 x 3 t-n-g each way

conventional 275 x 5 singles, some reset at the bottom, some stand up between.

Press, DL

Didn't feel great Wednesday evening, cancelled all my lessons for Thursday because I had a fever, but slept well last night and will lift again today.

Friday:

21.14 x 3
24 x 2
28 x 1

repeat above

24 x 4
21.14 x 3

DL: 265 x 5 singles

ress:

Friday Σ 21

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

Press:

Friday Σ 21

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

21.14 x 3

24 x 2

28 x 1 (6) - failed first time, short rest, then got it but left side really a slow grind.

21.14 x 3

24 x 2

28 x 1 (12) - thought about changing this in light of above and I'm still sick, but got it.

24 x 4 (16) - was 3, got rid of final set

21.14 x 3 (19)

DL:

Press, DL

Shorter walk, seem to have a bit of a cold

Press:

21.14 x 3
24 x 2
28 x 1

21.14 x 3
24 x 2
28 x 1

24 x 4
21.14 x 3 (19)

DL:

245 - straddle x 3 t-n-g each way

287 (some kilo plates) x 5 singles - just experimenting with going a little heavier some days, will try 265 tomorrow

Swing, Press, DL

Sat - tired, walked, no lifting, took a nap

Sun - did a few swings before driving to PA

Mon - drive home from PA

Tue - AM swings:

21.14 kg x 10L, 10R
24 kg x 10L, 10R
28 kg x 15L, 15R

OTM for lighter weights, longer for 28 kg.

PM:

5 concentric-only pistols on 2 porch steps, alternating singles

Press:
21.14 x 3
24 x 2
28 x 1

21.14 x 3
24 x 2
28 x 1

24 x 3
21.14 x 5
24 x 3, 4

DL:

straddle - 225 x 1 each way, 245 x 5 touch-n-go each way


conventional - 275 x 5 singles - had a really good starting push from the straddles

conventional - 275 x 5 singles - had a really good starting push from the straddles

conventional - 275 x 5 singles - had a really good starting push from the straddles

Swing, Press, DL

Today, Friday

walk

Swing:

40 kg:  15 x 2h, long rest, 10 x 2h - getting better.  15 were decent, 10 felt very good and on the cusp of getting even better


Later

Press:

24 kg x 2
21.14 kg x 6
24 kg x 2, 3, 4

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles. Need more push or to keep pushing for longer at the bottom. This is a good weight for me. 

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

DL

Straddle: 225 x 4 reps x 2 sets, light touch-n-go

Did 265 yesterday, doing 285 today

285 lb. x 5 singles.  Need more push or to keep pushing for longer at the bottom.  This is a good weight for me.

Swing, DL

walk (as I do every weekday morning)

Swing:

24 kg:

10L, 10R on the :60, 15L, 15R on the :75, done

DL: Straddle @ 225 x 1 each way with controlled negative, x 3 each way touch-and-go slow

Day after pulling 330 x 3 singles, so we'll take 10 lbs. off.

DL: 265 x 5 singles

Press, DL 330 lbs., DDD #21

Tuesday - only walk and stretch a bit

Wednesday:

Press:

21.14 kg x 5
24 kg x 3
21.14 kg x 5

DDD #21

275 x 1

300 x 1

330 x 1 double overhand, x 1 right under (least favored grip), x 2 left under (best grip) - all slow, and that's enough of those for today.  3 singles @ 330, 5 singles for the day including the two warmups.

Swing, Press, DL

Monday:

Swing:

24 kg

10L+10R, wait until 1:45 (so about 1-1:10 min rest)

10R+10L, wait until 3:30 (so about 1-1:10 min rest

10L, 10R on OTM

40 kg x 10 2h

Total 70 swings, done in 5:45

PM:

Press

21.14 x 3
24 x 2 (5)
28 x 1 (6)

repeat for (12), then

24 x 3
21.14 x 5
24 x 2

DDD will be Day 20 (last week Mon through Fri was 15 through 19).  Next heavy will be on 21, which is tomorrow, might put it off a day due to schedule - will not be pressing tomorrow any which way.

Will be 330 lbs. not 335

24 kg 1-leg, 1-arm contralateral DL by 3 alternating singles each side.

DL: 275 x 6 singles (felt like I didn't warmup much, so an extra rep) in 4:15, just stood at the bar, all felt pretty good.

Swings, Press, DL

Friday

Swing:

24 kg, 10's on the minute starting left, still working on form, total 100 reps

Later, Press:

21.14 kg x 5, 6, 5

DL: 275 again, 1 straddle each way in the usual way (left rear first), plus 5 singles all standing at the bar so short rests

Press, DL

Yesterday, Thursday

Press:
21.14 x 3
24 x 2
28 x 1 (6)

That was good - let's do it again.

21.14 x 3
24 x 2
28 x 1 (12)

DL: 275 x 5 singles, once every 2-3 minutes

Left hip was sore this morning, still a bit off somehow

Swing, Press, DL

walk

stretch (cossack sequence + wm)

Swing:
24 kg: 16L, 16R, 10L, 10R all on short-ish (:30-45) rest, focus on keeping shoulder back at apex/lockout

Press:

21.14 kg x 3, 4, 5, 6
24 kg x 2

DL: 275, straddle 1 each way but started with left front today, then 5 singles conventional double overhand, as usual

Swing, Press, DL

AM

swing, rest 1:00 between sets

24 kg x 10L+10R (as a single set, switch on the fly)

24 kg x 10L+10R (as a single set, switch on the fly)

40 kg x 2h x 15

Total 65 swings, will press and DL later

Later:

Press:

28 x fail - midsection not doing its job, lats neither, a bit tired from swings, I think.

24 x 1

28 x 1, 1

24 x 1, 2, 3 (9) - this is going to be enough for today, will add another tomorrow.

DL: 275 lbs., straddle x 1 each way, 5 singles conventional - getting easier and easier.

Press, DL

Sunday - exhausted after church, walk, then 2-hour nap

Monday, yesterday

warmup = 1-leg contralateral DL x 24 kg x double each way

MP:

21.14 kg x 3 (3)
24 kg x 2 (5)
28 kg x 1 (6)
24 kg x 3 (9)
28 kg x 1 (10) - held overhead, did a partial windmill
24 kg x 2, 3, 4 (19)
21.14 kg x 3 (22)

DL:

275 straddle x 1 each way, 5 singles x conventional as usual, Day #15 of DDD

Saturday: Swings

Haven't done enough swings this week:

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

24 kg x 1h x 10L, 10R

36 kg x 2h x 10

Did these on the :60, but that was a little too quick for today.  I was definitely more explosive, and I guess if I'm going to be that explosive, I am going to have to do fewer reps or take longer rests.  An interesting swing day.

An hour or two later,

40 kg x 2h x 10 - just because

Wed/Thu/Fri: Press, DL

Wednesday, September 14

24 kg x 2
28 kg x 1 - yes! (3)
24 x 3 (6)
21.14 x 5 (11)

24 x 3 (14)
21.14 x 4, 5 (23)

DL: DDD Day #12, 275 lb. x 5 singles, nice, controlled negatives, focus on being slow from knees to ground, 1:00 rest between


Thursday, September 15

24 kg x 4
21.14 kg x 4, 6 (14)

DL: same old thing, 275 x 5 singles - this time, stayed at bar, probably :30-:45 between reps.


Friday, September 16

21.14 x 5, 6
24 x 2
21.14 x 5

DL: Daily Dose Deadlift, Day #14:

275 x 1
295 x 1
315 x 4 singles, all double overhand - grip was really good for the first 2, not so great for the rest, especially left.

Decided to stop here. I could have done another, double overhand or gone to alternate grip, but I realized I've done 6 lifts at 75% or greater as opposed to my usual 5, so I'm going to start including more regular warm lifts and/or just doing 6 or 7 singles. 

I think I need at least a couple of warmup lifts every day, not to warm up but to keep the volume of lifts recommended by the program, which say 2-4 warmup lifts. I've done a couple of warmups sometimes, will do 7-9 total lifts every time going forward.

Swing, Press, DL

Tuesday - longer (3mi) walk

AM - Swings:

15L, 15R, 15L, 15R on the :75 - longer sets helped me find good form and keep it, nice change of pace.

PM:
10 presses

24 kg x 2
28 kg x 1 - slow but up it went
21.14 kg x 3, 4 (10)

DL: 275 x 5 singles, Day #11 of DDD, rest periods shorter, form better, weight easier

Press, DL

Walk

Stretch

Press 21.14 kg: 6, 3, 5, 3, 6, 3 = 26 reps

DL: contralateral 1-arm, 1-leg DL @ 24 kg, 1 each side, nice and slow and controlled.

Then the usual 275 x 5 singles.  Day #10 of Daily Dose Deadlift.

-S-

Swing

Yesterday, Saturday - very tired, sleepy, and it was hot and humid and I walked again. Was considering 100  x 1h swings, did nothing

Today, Sunday - not a usual exercise day for me because playing in church is already a big day, but a bit after coming home:

Swing:

36 kg x 2h x 10, 10
24 kg x 1h x 10L, 10R, 10L, 10R

all on the :60 - enough for today.  Probably should have gone on the :75 today.

Press, DL

Friday, Week 3 of Prep Cycle 2, Day 4

24 kg x 2 (2)
28 kg x 1, 1 (4) - nice to get 2 in the same day, and 3 in the same week, both PR's of late

24 x 2, 24 x 3, 24 x 4 (13)
21.14 x 3, 21.14 x 5 (21)

DL: 275 x 5 - this is Day #9, and day 14 will be the next time we go heavier than 275. 275 is getting very easy. My thought process is first push and then pull, reinforce by what I saw Ed Coan teach but it's been what has always been strongest, anyway - nice to have it in three words.

Swing, Press, DL

Thursday:

walk, stretch

Swing: 36 kg  x 2h x 10, 10

Press:

24 kg x 4, 3 (7)

21.14 kg x 6 (13)

24 kg x 3 (16)

DL

275 x 5 OTM (on the minute)

Swing, Press

Yesterday, Tuesday:

24 kg x 3 - first time starting a lifting session with a triple @ 24 kg = good
28 kg x 1 - freakin' awesome, first time I got a rep on my left side on the first try for this pressing go-round

24 kg x 4 (8)
21.14 kg x 3 (11), avg 23.58 kg, HARI 84.2%

Today, Wednesday:

walk (as usual) + a little stretching

100 swings as 10's on the :75 this time, down from the :90 last time but really felt the same or actually easier

rest, then today's format:

press 24, rest 1:00, press 21.14, rest longer, start next set

24 x 2, 21.14 x 3 (5) 

24 x 3, 21.14 x 3 (11)

24 x 3, 21.14 x 3 (17)

24 x 3, 21.14 x 3 (23)

24 x 2 (25)