Friday, May 27, 2016

An easy session to loosen up after most of week off

No lifting for 4 days, and just an exhausting week of playing a lot of rehearsals at the piano.

And a big day today, too, so just doing a few things to loosen up.

16: b/u press x 1 each side, lf - find tension

24: clean x 3 each side - feel a heavier weight

20: mil press, lf, 3

Did a few standing MP with an empty bar

Monday, May 23, 2016


Sunday, yesterday, 3-4 mile walk

Today, another 3-4 mile walk


225, narrow sumo, double overhand x 1, 1 - warmup

275, conventional, double overhand x 1

315, conventional, right over x 1 - slow, not sure how much more I'd have today.

Friday, May 20, 2016

Press, PU, DL



20: mil press, lf, 6

PU: bw + 12 kg on right, 2 to clavicle (or almost)


225 x 5, t-g narrow sumo, double overhand

245 x 4, t-g, conventional, double overhand

265 x 3 t-g, conventional, double overhand

285 x 2, t-g, conventional, left over

305 x 1, conventional, right over - a little slow but, hey, tired from the previous lifts, too.

Wednesday, May 18, 2016

DL - back to conventional

Meet Day minus 18 - switched to conventional, a little curious to see how it feels after not training it this cycle at all, but if feels very good.

225 x 1 double over

275 x 1 double over, 1 left over, 1 right over

285 x 1 double over

295 x 1 double over - not speedy, but didn't stop.  Neat, back to conventional, and it feels great.

Monday, May 16, 2016

Light Press, DL

Monday, today


20: mil press, lf, 6

DL: 275 x double over, left over, right over in 1:15, stand up between

That's it for today - short on time, and needed a really light day.  Time to start tapering volume for the meet on June 5, which is less than 3 weeks away.

Saturday, May 14, 2016

Press, PU, Thick Bar DL

Yesterday, Friday, just stretch and walk.  Did a couple of 12 kg getups to the hand on the soft mats in the basement.

Today, Saturday

20: mil press, lf, 4

PU: bw + 12 kg, to clavicle, right foot, 3 - started swinging

DL: 2" bar, straddle, 3 each way touch-n-go

Thursday, May 12, 2016

Walk, stretch, a few 1h swings

walk a couple of times and a nice stretch on the porch.

Felt _really_ tired last night, and not my usual, perky self this morning, so decided, in addition to the stretching, to do some 20 kg 1-h swings, probably did 15-20 total, just switching hands every few reps.

Wednesday, May 11, 2016

Windmill, Press, DL

walk, stretch, walk

16: windmill, lf, 2.  For some reason, when I do these bw-only, I need to finish on my left, but with a weight, starting with my right bothers my back so I reverse the order and go left first.

20: mil press, lf, 5, 4, 4


225 x 1 Hack, x 2 tng double over

275 x 8 in 5:00 as follows: 1 double over, 1 left over, 1 right over, pause, repeat but right knee felt funny, so stop, and redo - straightened feet.  Repeated 3 previous, rested, did 1 left over and 1 right over to finish.  Need _not_ to turn out too far because I lose my posterior chain when I do.

Tuesday, May 10, 2016

Windmill, Press, PU, SN


windmill - singles @ bw, 12 kg, 16 kg - almost easier when it's heavier

20: press, lf, 1
24: press, lf, 1, 1 - after 2nd single, :30 hold each side - nice.


bw + 12 kg on left, 7
bw + 10 kg on right, 6 - had wanted 7 or 8, and could have gotten them, but it would have been too much for today's easy/variety kind of day.

SN: 18 kg: same as of late, 6/min pace (on the :10), 9L/R in 3:00.  Not fun but enlightening, and overall, OK.


WHEEL: standing, 4th step, 1 rep - trying to get yet further extended while maintaining ab/glute tension, and 1 rep, especially after everything else today, was enough.

Monday, May 9, 2016

Press, DL

No lifting Sat or Sun, although a little while training someone on Sat.  Nice long walk on Sunday

Today, Monday:


20 kg: MP, lf, 5, 4, 3

DL: 225 x 2 tng

265 x 10 singles in 2:45 - yikes!  did (double over, left over, right over - reset at bottom between) x 3, then a last double over

Right knee a little sore of late - thinking about pushing knees outward helps, and perfectly fine a few minutes later.

Friday, May 6, 2016

PU, SN, Wheel

PU: bw + 12 kg right foot, 6 - good, all nice and high

PU: bw + 10 kg, left foot, 6 - ditto


18 kg: SN: 8L/R on the :10, rest :60, 6L/R on the :10 - 2 more each side than last time, good, still don't completely trust grip on left side but _trying_ to trust it helps, and it _is_ plenty strong enough for this.

WHEEL: standing, 4th step, 2 - abs tired from snatches and PU

Thursday, May 5, 2016

Press, DL


20: mil press, lf, 5, 3, 2 - first time w/ this 5-3-2 formula, seems good.  Will also consider switching to a lighter weight, 18 kg, next time to see what we think of that for the back-off sets.

Straddle, 2" bar DL: 205 x 2 left in back, x 2 left in front, t-n-g - feeling stronger at this, interesting ab/oblique almost cramps after first set.  Short rest between sets, less than 1 minute.  This was the DL warmup for the day.

DL Plan 255 x 10 singles in 3:45 - excellent result, nose breathing throughout, pushing knees out helps.

Wednesday, May 4, 2016

SN, Press

Two short walks

18 kg: snatch on the :10 - 6L/R in 2:00, rest 1:00, repeat

20: mil press, lf, 4

Tuesday, May 3, 2016

Press, PU, DL

3 busy days with no lifting: Sat, multiple performances; Sun, church; Mon, lunch in the city w/ family

Tuesday, today:

bw: windmill, rf, 3

20 kg: swing, 5L+5R

20 kg: C&P (change from usual MP): 5L, 5R

PU: bw + 12 kg: 5, usual height.  Right elbow again sore, must lower to straighter position at bottom.

PU: bw + 12 kg: 2 - tried slightly different grip, less "false" on the pinkie side, and it seems better.

Need a DL plan for the next month:  Last Wednesday, 255 x 8 singles on about the :30

All w/ 225 for tng singles, double overhand, then alternating singles ending with best grip which is left under, right over.

Week of May 2: 6's, maybe - will let weight dictate volume

A 225 x 4, 245 x 10 singles in 4:30
B 255

Week of May 9: 5's

A 265
B 275

Week of May 16 4'

A 285
B 295

Week of May 23 3's

A 305
B 315

Week of May 30 - OFF/EASY