Thursday, June 30, 2016

Press, DL

Wednesday: walk

Today, Thursday

walk, walk

20: mil press, lf, 6, 6

20/16: mil press, 20 in R and 16 L x 4, reverse x 4 - too much lean-back but it's not awful and I can improve it with practice, I think.


245 x 5, narrow sumo, very light t-n-g

260 x 3, conventional, very light t-n-g - short rest before, 3 was plenty, grip was OK, just tension tired

Tuesday, June 28, 2016

DL, Press

Sunday - walk

Monday - also only walk, stomach has been less than 100% lately

Tuesday, today:

Short walk


225, conventional, 5 t-n-g slow, light touch at bottom

245, narrow-ish sumo, 5, same

A couple of hours later

20: mil press, lf, 5, 4, 5, 6

focus on keeping left hip under me and not letting it move forward (which results in a swayed, and sore, lower back - problem is really only on left side presses, made good progress with this today.

Saturday, June 25, 2016


Yesterday, some sweetened yogurt in my breakfast and an unhappy stomach until dinner or so, just walked

Today, Saturday, same breakfast, same result, but lifted

DL: 225 x 1-1/2 touch-n-go - 2nd rep only to kneeds

DL: 225 behind the back x 1

windmill: bw

bent press; 15 lb dumbbell, not good, too much rotation from lumbar

windmill: 16 kg, lf, 2


10 x 10 w/ 24 kg, went by feel instead of clock, took about 40 second off the total time.

Maybe press later, we'll see

Thursday, June 23, 2016

Swing, Press

walk 3+ miles, home for only a few minutes and:

windmill: bw x 1R/L, 16 kg x 2R/L


24 kg x L, R, L, R

32 kg x L, R

24 kg x L, R, L, R

Same as yesterday


20 kg: mil press x 4L/R

Swing, Press

walk 3+ miles, home for only a few minutes and:

windmill: bw x 1R/L, 16 kg x 2R/L


24 kg x L, R, L, R

32 kg x L, R

24 kg x L, R, L, R

Same as yesterday


20 kg: mil press x 4L/R

Wednesday, June 22, 2016

Swing, Press

Today, Wednesday:



a little stretching

16 kg: windmill x 2L, 2R - didn't feel good on right, and on left, back cracked a lot but felt/sounded like lumbar - just rusty, I think, but we will stick with these and sort it out again.  Been a long time since regular weighted windmill.s

Swings: 10 OTM

24 kg x L, R, L, R

32 kg x L, R

24 kg x L, R, L, R

32 kg was surprisingly easy, form is improving although it takes most of the session to find it.

Press:  20 kg: lf, 5, 3, 3

Tuesday, June 21, 2016

swing, press.

Sunday: walk, church, drive

Monday: lots of stretch, headstands, drive

Tuesday:  bw windmill for warmup, 1 each way, plus short walk

24 kg: swing, 10 x 10 then addition 7L, 7R OTM.  Left side finally starting to be explosive, at least a little

20: mil press, lf, 5, 3

Saturday, June 18, 2016


Thursday:  10 x 10 24 kg swings + walk

Friday - same

Saturday - got woken up at 3:30 AM, bodyweight 150.4 which is light, so walk, no swings, but

18 kg: mil press, lf, 5, 5, 8 on long rests

Wednesday, June 15, 2016

24 kg 1-hand swings, other stuff

Tired and sore yesterday after first day swinging the 24 kg, so only walked.

Today, Wednesday:


Some bent arm presses w/ 12 kg: 4-5 each side.

bw windmill before swings

24: S&S swings, 10 OTM starting with left, 10 sets, 100 reps.  Took pulse at the end and, as close as I can figure, was 140-something right afterwards, and 120-something about a minute later.

16: mil press, lf, 3

20: mil press, lf, 3


Monday, June 13, 2016


No swings Thursday

80 swings @ 20 kg Friday, walk

No swings Saturday

No swings Sunday but walk

Today, Monday

24 kg: 80 swings at 10 OTM, walked first

Wednesday, June 8, 2016

Meet, swings, presse, FS

Sunday, June 5 - WNPF meet

weigh-in = 148.15 lbs.

1st pull = 315 - no psyche at all

2nd pull = 330 - a little psyche

Later in the day:

swing: 16 kg x 10L/R no break, rest, repeat = 40 swings


swing: 20 kg as above

Today, Wednesday:

Swing:  20 kg x 10L/R, 10L, 10R, 10L, 10R, all on the :60, total 60 reps

Press: 16: mil press, lf, 8

FS: 2 x 16 kg, 5 reps - just to limber up

That will do for today - played one show, have another tonight and two more tomorrow, need to take it easy.

Wednesday, June 1, 2016

Light DL

Saturday - walk

Sunday - church, light DL's (225 x a few) and presses

Monday - walk

Tuesday - DL 225 x 1, 1 straddle, 225 x 1 double over, 275 x 1, 1 double over.  DL felt better starting w/ shins very close to bar.