Friday, April 29, 2016

Variety - Straddle DL, Wheel Rollouts

A couple of short walks

20 kg: mil press, lf, 3 - that's just all that felt good today, so I stopped there

Straddle 2" bar DL:  195 x 1 each way, 215 x 1 each way

WHEEL: standing, 4th step: 2, 2, 2 - most volume in a while, took a video

Thursday, April 28, 2016

PU, Press, SN


PU: bw + 10 kg on left foot, 5

20: mil press, lf, 4

PU: bw + 10 kg on right foot, 5

PU: bw + 14 kg on left foot, 2

All PU to touching below Adam's Apple (AA _above_ the bar)

18 kg: SN every :10

00:00 - 2L, 2R
00:40 - 3L, 3R
01:40 - rest 1:00

02:40 - 3L, 3R
03:40 - rest 1:00

SN every :05

04:40 - 6L, 6R

and done

Wednesday, April 27, 2016

Press, DL


20 kg: mil press, lf, 5, rest, 3 - aiming for 5-3-2 next time



Mon: 225 x 2 overhand, touch-n-go
Wed: 235 x 8 singles on the :30, 2 double over, 3 left over, 3 right over

Mon: 225 x 4 slower t-n-g and
245 x 8 singles on as-needed rest, took only 3:00

Today: 225 x 3 stop, relax grip, rebreath, go, and 
255 x 8 singles in 3:45

Tuesday, April 26, 2016

Press, PU, SN

Short walk

Trying a few presses today, along w/ PU and SN - we are having a higher volume wee this week in everything it seems.

20: mil press, lf 3; superset with:

PU @ bw + 10 kg on left foot x 5 - Adam's Apple above the bar every rep


PU @ bw + 10 kg on left foot x 4 - same height, could have done more but didn't want to be a pig about it

long rest, will come back and do a few slow snatches later.

18 kg: SN, this time 1L, 1R, 2L, 2R, 3L, 3R in 2:00 (1 SN every 10 seconds for 120 seconds)

rest 2:00

Repeat above - this doubles our SN volume/workout.  Granted that it's from almost nothing to very little, but I'll take it.

Monday, April 25, 2016

Press, DL - improving

walk 3 mi

24 kg: clean 3L/R, 1L/R

20 kg: mil press, lf, 5

Straddle DL: 2" bar, right front x 3 tng, x 3 left in front

DL: narrow sumo

225 x 4 touch-pause-go (slightly longer on the bottom than t-n-g but not much), double overhand

( 245 x 6 singles on the :30 planned, but decided to try for 8 and also to take rest as-needed.  Endup up:)

245 x 8 singles in 3:00 so about :20-25 per rep, started worse grip of left-under.

Nice!  Lots of work done today, feel great.  BW was 152.0 this morning, also good.

Also notice I feel it in my lower back a little, not in a great way, on the least-favored grip.

Saturday, April 23, 2016

More Variety: Swings

More variety

I haven't done swings in a while, so I grabbed a

10 kg and did a few, then a

16 kg and did 30-40 reps, switching every 5 reps on the fly, and then

20 kg: 15 right, rest :30, 15 left

on my right, it tends to take a few reps to find a good lockout posture - I don't want to stand all the way up, probably something related to my back injury, but I am able to do it, so need to keep working on this:

Friday, April 22, 2016

Variety - Straddle DL, Wheel Rollouts

Walk about 3 mi - beautiful, 80 degree day

Straddle, 2" bar DL:

135 x 1 each way, 205 x 2 tng each way

Wheel: Standing, 4th step: 2, 1 - better hollow position than in a long time.

Thursday, April 21, 2016


PU: bw + 10 kg on right foot this time, 6 reps - good, all Adam's Apple to or above bar, up 1 rep from 2 days ago.

Took a break to walk a couple of miles and buy groceries.

18 kg: SN, this time 1L, 1R, 2L, 2R, 3L, 3R.  Focus was on relaxing upper back in lockout and avoiding the lower back stiffness I felt last time.  Also tried not to externally rotate right arm as much - I do this naturally already and was overdoing it.  Same format as two days ago in that it was 1 rep every 10 seconds.  Didn't focus at all on breathing other than keeping it hard style.

Next time, can try to keep nasal breathing throughout, and might also lengthen session a bit.  This is next to zero volume, but form must be there first, and this is where I am with this, so it's from here we'll build.

Last time I tried to train every day, I burned out quickly.  This time, it's going better; we shall see.

Wednesday, April 20, 2016

Press, DL

Bunch of cossack sequence and some cossacks into overhead press w/ 12 kg, used 12 kg for windmills also.

Did something to left shoulder at the catch of one of the snatches yesterday, but worked it out this morning, and pressing feels good.

20: mil press, lf, 5 - same as Monday

DL:  Monday was 225 x 10 singles, switching alternating grips, on the :30
start w/ worse grip, left over, so finish each pair w/ favored grip


225 x 2 overhand, touch-n-go
235 x 8 singles on the :30, 2 double over, 3 left over, 3 right over

Maybe this for the following 3 weeks

225 x 4 t-n-g, 245 x 6 singles - Mon
225 x 5 t-n-g, 255 x 5 singles - Wed

225 x 4, 245 x 2 t-n-go 265 x 4 singles - Mon
225 x 5, 255 x 2 t-n-g, 275 x 3 singles - Wed

225 x 3, 255 x 2, 270 x 1 t-n-g, 285 x 2 singles - Mon
225 x 3, 255 x 1, 275 x 1 t-n-g, 295 x 1 single - Wed

Tuesday, April 19, 2016


Interesting day.  Buteyko Breathing ( on front porch was challenging today, just a little tired and a little sore.

PU:  bw + 10 kg on left foot x 5, my usual partial false grip.

walk 2 mi

18: snatch, 6/min, lf, just one set each set w/o putting bell down.  Challenge is lower back getting tight in lockout position.  Glad I didn't go heavier with this today, definitely some form issues to sort out in lockout position, must be over-extending lower back.  All nose breathing.

Monday, April 18, 2016

Press, DL

Busy weekend.

Didn't lift Friday - don't recall why.

Saturday, first memorial service at church, lots of playing, went very well but exhausted, took a nap.

Sunday, church again, work on organ with a choir member, took another nap.  My wife says maybe I'm getting over a little bug of some sort.

Monday, today:

walk, stopped in park and did Cossack sequence and splits.

20 kg: mil press, lf, 5

DL: 225, alternating over/under grips, 10 singles on the :30 - nice workout.  Definitely feel better with right hand over and left hand under.

Am considering trying PU and SN tomorrow and seeing if I can alternate days.

Thursday, April 14, 2016

Press, DL

Walk yesterday and earlier today

20 kg: mil press, rf, 3 - and that's it, short on time and that's actually what I feel like doing.

DL: 225 on the back, 3 x 3.  First and third triples left over and right under, middle the other way.  Each triple reset on the floor - loosen up without letting go of the bar, take the slack out and pull again.  About 2 min between sets.

Nice, 9 total reps, up from 5 on Monday - we're getting back on the horse.

Monday, April 11, 2016

Trying to get back on the horse, a few light presses and light DL's

Yesterday, Sunday, a few light presses and DL's while training someone.

Today, more of the same - trying to get back into lifting on a schedule again.

Earlier, good stretching session and nice, long walk.

20 kg: mil press, lf, 1-2 w/o putting bell down.


lf, 3

DL: 225, narrow sumo, touch-n-go: 5 reps, very light touch, a good beginning.

Wednesday, April 6, 2016

Back sore, just some light DL

Drove a couple of hours each on Saturday, Sunday, and Monday, and on Sunday carried an 85 lb. concrete gargoyle my wife bought about 1/2 mile across the Lambertville-to-New-Hope bridge.  Back was feeling sore and out of sorts yesterday, and while better today, still not 100%, so I decided to easy back in with

DL: 135 lb x 3, 3 conventional stance, touch-n-go

Saturday, April 2, 2016



225 x 5 touch-n-go

255 x 2 touch-n-go, right over

275 x 1 left over

295 x 1 left over - a little slow through the sticking point, thought about pushing the floor away and that helped.

PU: bw x 11, 9 - 20 in a session is a recent PR.

SN: 18 kg: 74 in 5:00

00:00 7L/R
01:00 7L/R
02:00 7L/R
03:00 7L/5
04:15 10L/8R

Pretty miserable in terms of breathing at end, first few minutes OK.