Walk
18 kg - first time 3 sessions in a week, so using 18 kg today
1, 2, 3 ladder w/o putting bell down, break, 7 each side, done for today
Saturday, February 27, 2016
Friday, February 26, 2016
Variety - odd presses, odd pulls
Friday - Variety
6 kg: press to front x 6L, 6R. 4 each straight out, 1 a little low, 1 a little high
25 lb. bar, press to front x 1, 1 - tough
assisted 1-arm chinup. 32 kg bell, stood on high box, just worked lockout, 1 rep per side. Not trying to get these in terms of strength but rather trying to get left side to "kick in" in the right way, and some serious progress on this today as I got it on the left side for the first time.
Set up the rings to do chest-facing-ceiling rows to work on eventually being able to do bodybuilder-style pullups. Start in plank, feet on ground, head maybe 1 foot off the ground. Did 2-3 reps, rest, repeat.
all right side first:
bw: windmill x 2, bent press x 2
4 kg: windmill x 3, bent press x 3
8 kg: windmill x 1, bent press x 1 - these are helping t-spine, especially when rotating to the left.
6 kg: press to front x 6L, 6R. 4 each straight out, 1 a little low, 1 a little high
25 lb. bar, press to front x 1, 1 - tough
assisted 1-arm chinup. 32 kg bell, stood on high box, just worked lockout, 1 rep per side. Not trying to get these in terms of strength but rather trying to get left side to "kick in" in the right way, and some serious progress on this today as I got it on the left side for the first time.
Set up the rings to do chest-facing-ceiling rows to work on eventually being able to do bodybuilder-style pullups. Start in plank, feet on ground, head maybe 1 foot off the ground. Did 2-3 reps, rest, repeat.
all right side first:
bw: windmill x 2, bent press x 2
4 kg: windmill x 3, bent press x 3
8 kg: windmill x 1, bent press x 1 - these are helping t-spine, especially when rotating to the left.
Thursday, February 25, 2016
Press, DL, Wheel
Thursday
Walk
Need 30 presses for medium day today
20: 5 + 1 CU @ bw + 16 kg - CU feels weird, need to get used to this again
24: 2 + 1 PU @ same
20: 4 + 1 CU @ same
20: 3 + 2 CU @ same
20: 4 + 2 PU @ same
20: 5 + 1 PU @ same
20: 4 + 2 CU @ same
20: 3 (no pu/cu) = total = 30 reps
1-1/2 hour teaching
DL: 275, narrow sumo, double overhand
00:00 - 3 singles w/ reset at bottom
02:00 - 3 singles w/ reset at bottom
04:00 - 2 singles w/ reset at bottom
2 days ago did 9 singles in this format but the first 2 sets were @ 255, so this is good progress.
Walk
Need 30 presses for medium day today
20: 5 + 1 CU @ bw + 16 kg - CU feels weird, need to get used to this again
24: 2 + 1 PU @ same
20: 4 + 1 CU @ same
20: 3 + 2 CU @ same
20: 4 + 2 PU @ same
20: 5 + 1 PU @ same
20: 4 + 2 CU @ same
20: 3 (no pu/cu) = total = 30 reps
1-1/2 hour teaching
DL: 275, narrow sumo, double overhand
00:00 - 3 singles w/ reset at bottom
02:00 - 3 singles w/ reset at bottom
04:00 - 2 singles w/ reset at bottom
2 days ago did 9 singles in this format but the first 2 sets were @ 255, so this is good progress.
WHEEL: standing, 4th step, just 1 today - tired
Wednesday, February 24, 2016
Very Light Windmill and Bent Press
Only a few minutes for "variety" type exercise.
6 kg bell, right hand overhead, windmill x 3, bent press x 3. Purpose was to get into the hip hinge well before the bent press.
Repeat w/ left side.
Multiple reps per side better facilitate increasing the range of motion.
A very useful, productive 2 minutes or so.
6 kg bell, right hand overhead, windmill x 3, bent press x 3. Purpose was to get into the hip hinge well before the bent press.
Repeat w/ left side.
Multiple reps per side better facilitate increasing the range of motion.
A very useful, productive 2 minutes or so.
Tuesday, February 23, 2016
Press, DL, Wheel
Saturday: Taught Flexible Steel Level I Instructor cert in NYC
Sunday: church, bass lesson
Monday - walk 3 mi
Today, Tuesday, walk 2 mi.
Need 38 presses
20 kg on mil press, superset first two "ladders" w/ PU @ bw+16 kg on alternating feet for a single
20: 3, 2, 4, 3 = 12 presses
6 kg: press to front x 5R/L
20: 5, 2, 4, 3 = 14, total 26
6 kg: press to front x 5L/R
Stop PU superset - 8 is enough for the first day of these
20: 3, 2, 4, 3 = 12 presses, total 38
6 kg: press to front x 8L/R - held slightly higher, abs are working here
Sunday: church, bass lesson
Monday - walk 3 mi
Today, Tuesday, walk 2 mi.
Need 38 presses
20 kg on mil press, superset first two "ladders" w/ PU @ bw+16 kg on alternating feet for a single
20: 3, 2, 4, 3 = 12 presses
6 kg: press to front x 5R/L
20: 5, 2, 4, 3 = 14, total 26
6 kg: press to front x 5L/R
Stop PU superset - 8 is enough for the first day of these
20: 3, 2, 4, 3 = 12 presses, total 38
6 kg: press to front x 8L/R - held slightly higher, abs are working here
DL: narrow sumo, double overhand
00:00 - 255 x 3 singles w/ reset at bottom (:30 to lift, 1:00 rest)
01:30 - same (finish at 2:00)
bar to 275
07:00 - 275 x 3 singles w/ reset at bottom
Thought about doing more, but this is a good bit more than last time so we'll stop here. Performance felt 100% on all lifts, experimenting in press and here with getting lower t-spine into a slightly different place, slightly turned to the right compared to my old usual, and I think the new usual is actually what's straight.
WHEEL: standing, 4th step x 2, 2 - took video of first set, not bad.
Thursday, February 18, 2016
Press, DL
Yesterday, walk
Today, Thursday:
walk
10 kg - bent press, lf, 2 each side. Need to do windmills first, I think, to get better into my hip on the left side
20 kg: shadow swings, 5L, 5R, 5L, 5R - on the :20 so about equal work and rest.
20: mil press, 1, 2, 6, 3, 5, 4, 5 (26 so far - will be 30 for medium or >=38 for heavy), 4 = 30 total, and I'm running out of time, and I have a big weekend coming up, so we'll call it Medium
DL: narrow sumo, 255 lbs., double overhand grip, 6 singles on the :45, focus on keeping bar close, weight back, staying tight. Felt like 225, not 255.
Today, Thursday:
walk
10 kg - bent press, lf, 2 each side. Need to do windmills first, I think, to get better into my hip on the left side
20 kg: shadow swings, 5L, 5R, 5L, 5R - on the :20 so about equal work and rest.
20: mil press, 1, 2, 6, 3, 5, 4, 5 (26 so far - will be 30 for medium or >=38 for heavy), 4 = 30 total, and I'm running out of time, and I have a big weekend coming up, so we'll call it Medium
DL: narrow sumo, 255 lbs., double overhand grip, 6 singles on the :45, focus on keeping bar close, weight back, staying tight. Felt like 225, not 255.
Tuesday, February 16, 2016
Press, DL, Wheel
Sunday, after church and before drive to Philly:
DL: narrow sumo, double overhand: 225 x 3 singles, 255 x 3 singles. Focus on upright torso and keep bar close - did this better w lighter of the two weights
Monday - walk around some
Tuesday - drive home, then
standing press to front: 4kg x 3 r/f, 6 kg x 3 r/l
20 kg: swing: 5L+5R
20 kg: swing: 10R
20 kg: swing: 10L
20 kg: mil press, lf: 4 x (3-5) plus 24 kg x 1, 1 = 34 reps, equivalent to 1 x 1-2-3-4 plus 4 x 1-2-3
Next time, 30 reps for 'other' (medium) day. Keep 30 reps medium, work up to 50 reps on heavy day
DL: 255 lbs., narrow-ish sumo, double overhand, singles on short rest: 5 - slightly wider stance, focus on weight on heels and upright torso. Haven't done more than 3 in a row in a while, will try to build on this going forward.
WHEEL: 4th step, 2 - haven't done these in a while.
DL: narrow sumo, double overhand: 225 x 3 singles, 255 x 3 singles. Focus on upright torso and keep bar close - did this better w lighter of the two weights
Monday - walk around some
Tuesday - drive home, then
standing press to front: 4kg x 3 r/f, 6 kg x 3 r/l
20 kg: swing: 5L+5R
20 kg: swing: 10R
20 kg: swing: 10L
20 kg: mil press, lf: 4 x (3-5) plus 24 kg x 1, 1 = 34 reps, equivalent to 1 x 1-2-3-4 plus 4 x 1-2-3
Next time, 30 reps for 'other' (medium) day. Keep 30 reps medium, work up to 50 reps on heavy day
DL: 255 lbs., narrow-ish sumo, double overhand, singles on short rest: 5 - slightly wider stance, focus on weight on heels and upright torso. Haven't done more than 3 in a row in a while, will try to build on this going forward.
WHEEL: 4th step, 2 - haven't done these in a while.
Friday, February 12, 2016
Press, DL
walk
10 kg - windmill right, bent press right, windmill left, bent press left. First windmill or bent press on either side, it seems, causes all sorts of snap, crackle, and pop in my back. Thought windmills might not but they do.
20: mil press, lf, 2, 4, 3, 4, 2, 4, 4 - 23 total, only did 24 Wed, so we'll call this Medium and aim for more next week
DL: 295 today (up 10 from Wed), double overhand, narrow sumo, singles w/ reset at bottom: 2, 1 - it's 6:30 PM, I'm tired and hungry, enough for today
10 kg - windmill right, bent press right, windmill left, bent press left. First windmill or bent press on either side, it seems, causes all sorts of snap, crackle, and pop in my back. Thought windmills might not but they do.
20: mil press, lf, 2, 4, 3, 4, 2, 4, 4 - 23 total, only did 24 Wed, so we'll call this Medium and aim for more next week
DL: 295 today (up 10 from Wed), double overhand, narrow sumo, singles w/ reset at bottom: 2, 1 - it's 6:30 PM, I'm tired and hungry, enough for today
Thursday, February 11, 2016
Press, DL
End of Ridgewood Jamboree over the weekend, plus church Sunday, very tired last few days but mostly recovered today.
Monday, did a few 10 kg bent presses each side
Tuesday, walked only
Today, Wednesday, walked.
20 kg: 1-arm swing, switched every two reps, didn't count, maybe 10-20 altogether
20: mil press, lf, 2 x 2-3-5, 4 = total 24, same as 4 x 1-2-3
DL: narrow sumo, double overhand, 285. Today, singles with reset but not letting go of bar at bottom, thus harder than touch-n-go: 2, 3 - excellent!
Monday, did a few 10 kg bent presses each side
Tuesday, walked only
Today, Wednesday, walked.
20 kg: 1-arm swing, switched every two reps, didn't count, maybe 10-20 altogether
20: mil press, lf, 2 x 2-3-5, 4 = total 24, same as 4 x 1-2-3
DL: narrow sumo, double overhand, 285. Today, singles with reset but not letting go of bar at bottom, thus harder than touch-n-go: 2, 3 - excellent!
Friday, February 5, 2016
Finish 18 kg ROP, DL
Yesterday, a couple of short walks on errand, and played another show.
Today, Friday:
18: mil press, ladders of 5-6-7. Experimenting with breath holding through multiple reps with this light weight for a Buteyko kind of effect. Interesting, feels like Buteyko practice.
5-6-7 total = 18
5-6-7 total = 36
5-6-7 total = 54
5-8-8 total = 75 - ROP finished w/ 18 kg - 12 sets instead of 25
DL: narrow sumo, 285, double overhand, 3, 3 touch-n-go
Today, Friday:
18: mil press, ladders of 5-6-7. Experimenting with breath holding through multiple reps with this light weight for a Buteyko kind of effect. Interesting, feels like Buteyko practice.
5-6-7 total = 18
5-6-7 total = 36
5-6-7 total = 54
5-8-8 total = 75 - ROP finished w/ 18 kg - 12 sets instead of 25
DL: narrow sumo, 285, double overhand, 3, 3 touch-n-go
Wednesday, February 3, 2016
Light Press/DL
Been over-the-top busy with Jamboree.
Managed a seated breathing today, 60-sec warmup, then 76, 85, 95, 107
18: mil press, lf, 9, 8, 7 - very short on time, so it's a Light Day, I guess, but those are high-rep sets and that's a good indication of where my pressing is at.
DL: narrow sumo, double overhand, 285 x 1, 2 - also enough for today.
Managed a seated breathing today, 60-sec warmup, then 76, 85, 95, 107
18: mil press, lf, 9, 8, 7 - very short on time, so it's a Light Day, I guess, but those are high-rep sets and that's a good indication of where my pressing is at.
DL: narrow sumo, double overhand, 285 x 1, 2 - also enough for today.
Subscribe to:
Posts (Atom)