Press, DL

Crazy week, and Wednesday's planned lifting moved to Thursday and then to Friday.

Friday, 5:20 PM

Need 50 reps/side total

18: mil press, lf, 3 x (7, 6), 8

20: mil press, lf, 4 - nice to finish with a heavier weight, total 51 reps for the day

Rest 45 min

DL: narrow sumo, 285 today, double over as usual, and as usual of late, a very slightly wider foot placement that I first assume.  3, 3, all touch-n-go.  Trying to start with bar closer to shins, seems to help.

Press, DL, Wheel

18 kg: a few swings, 1h, just to loosen up

Need 55 rep
18: mil press, lf, 5's in :40 w/ 1:00 rest, 6 sets = 30 reps

on slightly longer rests, did:
6, 4, 6, 4 @ 20 kg, 6, 4 w/ 18 kg

Total 60 reps, equivalent of 2 x 1-2-3-4-5 + 3 x 1-2-3-4, thus skipped a week


DL: narrow sumo, double over, 275 lbs. x 1, 2, 3

WHEEL:, standing, 4th step, 2 singles

Press, DL, Wheel

Very busy w/ Jamboree.

No walking pause yesterday, one seated on the porch, 75 sec CP up to whatever

Today, short form breathing: 45, 60, 75, 100

Need 30 presses today for Medium

18: mil press, lf, 7, 5, 7, 8, 5 = 32 reps each side

DL: narrow sumo, double over.  245 x 2, 275 x 2

Wheel: standing, 4th step, 2 - getting to ever fuller extension.

Press, DL

Too busy at the end of last week and over the weekend to lift.

Need 38 reps or more for press heavy day today, equivalent of 2 x 1-2-3-4 + 3 x 1-2-3.  Could go for 42 reps and skip a week in the program, or go for 50 and be done with 1-2-3-4

18 kg: MP, lf: 5, 1-2-3-4 continuous (4 was tough), 5, 7, 4, 6, 5 (total 42 now), 6, 4 (total 52)

DL: 245, narrow sumo, double overhand, 4 light, slow touch n go, 3 the same way

Press (Medium), DL (still easy week), Wheel

Plan calls for 5 x (1-2-3) = 30 reps

We almost never pyramid down, so let's do that today

18: mil press, lf, 8, 7, 6, 5, 4 = 30 - fun, all done in ~15 min


DL: narrow sumo, 245 x 7 touch n go, double overhand - good, grip improving!

WHEEL: 4th step, nice pause at fullest extension, again just 1 rep

Easy Press, Easy DL, Easy Swing

Very tired, slept in

Breathing 1: Steps at 9:30 AM, good, 82 or so easy steps for last of 3 walking pauses

Breathing 2:  several pauses while driving.  Last leg of trip, a 60-75 and a 75-90 (using car clock, which only shows even minutes)

18: mil press, lf, 3

20: mil press, lf, 1

DL: straddle, 225, right front (weakest) first x 2 - shoulders felt a little sloppy, switch grip, 2 - made sure to fire lats and shoulders felt better

18: swing, 5L+5R no break

Press, DL, Wheel

Saturday - busy day, managed a +60 pause in the car on the way to rehearsal

Sunday - did a short-form breathing up to 75 seconds early AM

Monday

Breathing 1: Steps at 6:45 AM

Brettzel variations for splits

Breathing 2: VSB to grocery store

Breathing 3: standard session, 69, 77, 91 (went past bell), 104

Need 34 reps at least

18: mil press, lf: 5, 6, 7, 5, 6, 7 - 36 total reps, plan called for 1 x 1234 + 4 x 123 which is 34, so we're more than good.  This is Heavy Day

DL: After 305 last week, back off today, still narrow sumo, still double overhand

225 x 7

Wheel: standing, 4th step, 1 - enough, abbies tired from Brettzel session

Enough for today

Press, DL

I am going to try to start logging my breathing practice as well, beginning today:

Yesterday, early AM steps breathing; 3 PM seated breathing, 71 initial CP; Late PM, a few short pauses

Today, Wednesday:

Early AM steps 50-60-70, ran a little at the end;
Walking VSB both ways to grocery store
Seated short-form practice: 30-40-50-60-75-90, equal rest except 1 extra min before 90

18: mil press, lf, 10 - a recent PR, 5 - easy - Medium Day called for 15 reps as 5 x (1-2) - we made it a little harder. :)

DL:  the usual narrow sumo, double overhand:  275 x 1, 1, 1, 290 x 1, 305 x 1 - all felt good.

Press, DL singles, Wheel

Still a little sick but improving.  Had a nap yesterday and today.

Sat/Sun - lots of playing, some walking, no lifting

Today, Monday:

18 kg: mil press ladder: 1-2-3 x 3, 2-4 (another way to get 6 reps) x 2

Above: no break inside each ladder, nose breathing only, 3-5 min between ladders, focus on gripping left hand tightly - seem to always forget this.

DL:  275, narrow sumo, double overhand: 7 singles in 5:15 - started on the minute but that was more rest than needed.

WHEEL: 4th step, standing: 2 - good extension, it felt like.

Press, DL

Thursday, yesterday - health improving but still sick.  Walked a few times but no lifting.

Today, Friday

walked twice

18: mil press, lf, 3-5 ladder w/o putting bell down (had thoughts of 3-5-8 but this was enough)

18/16: mil press, 18 in left x 5, 18 in right x 5

DL: 275 narrow sumo, double over: 1, 1, 1  working on taking out the slack before pulling, still doesn't feel good, feels very weak off the floor.

-S-