Swing, Press, PU, DL

Walk

stretch a little

Swings

36 kg x 10T, 20 kg x 13R, 13L, 36 kg x 10T - all on the :90

Press:

21.14 kg x 4
24 kg x 3, 4

PU: bw + 16 kg x 1, experimented with pulling neck back in after touching bar, also did a controlled negative with some pauses.

DL: 275 lbs, double overhand grip

Hack x 1
Conventional x 5 singles

Press, DL

Yesterday, Monday

walk, then

Therefore, Prep Cycle #2, Week #2 can remain almost as planned before:

Week #2
35% of 325 is 114 lifts for the week - we keep this because it's the volume variant

27% of 10 lifts @ 28 kg is 3 lifts @ 28 kg - different but the same result
27% of 107 lifts @ 24 kg is 29 lifts @ 24 kg - was 30

114 for the week minus 32 is 82 lifts @ 21.14 kg.

Mon = 34 lifts, Tue = 11, Wed = 29, Thu = 17, Fri = 23

If we do all 24 kg on Tue and Thu, that gives us only 2 lifts @ 24 on other days - don't like that.

Monday:
21.14 kg Σ 20 (character is Alt+228)
24 kg Σ 14

Performed as

21.14 kg x 2, 24 kg x 2
21.14 kg x 3, 24 kg x 3
21.14 kg x 5, 24 kg x 2 (17)

Repeat but slightly changed

21.14 kg x 2, 24 kg x 3
21.14 kg x 3, 24 kg x 2
21.14 kg x 5, 24 kg x 2 (34), 22.32 kg, about 79.7% HARI

I probably should not be doing doubles w/ 21.14 kg since it's specified rep range is 3-6.

DL: 275 
x 1 single hack DL
x 5 singles conventional double overhand

Swing, Light SQ, light BP, DL

Saturday:

Swing: 32 kg x 2h x 11,  20 kg x 12R, 20 kg x 12L, 32 kg x 2h x 15


SQ: put on Oly shoes, high bar, index fingers on rings

empty bar x 10

95 lbs. x 10 - slow at the sticking point, even with this light weight, so we'll stay with very light weights and work on getting used to the high bar and the shoes and try to get some speed before going heavier.


BP: still in SQ shoes, seems to help, index fingers on rings.

90 lbs. x 1, 3, 5 - I am starting to remember what little I used to know about how to do this.


DL: all double overhand, conventional

225 x 1
225 x 1, 1 for speed

275 x 5 singles

Press

Friday:

Walk a couple of times

Friday of Prep Cycle #2, Week 1: need 15 reps today

21.14 x 3, 24 x 1, 28 x 1 (5)

28 kg single was interesting - it went like this:

clean left - didn't feel good so didn't try the press, but put the bell down, waited a few seconds and

clean right, press right, and waited a bit.  The press was slow but it went

cleaned left but again, it didn't feel good, so walked away for a few minutes

came back, clean left and press left.  Again, the press was slow but I fought it out and got it.

Conclusion: I am fortunate to be able to self-diagnose and self-teach enough to have fixed my crappy clean on my left side.  I must clean better with the lighter weights if I want to keep making progress with the heavier ones.

21.14 x 4, 24 x 1 (10)

Had planned another 21 then 24 but it felt good to do 24 back to back and then finish with a backoff set

24 x 2, 21.14 kg x 3 (15), avg 22.36 kg, HARI 79.9%

Working on my clean w/ 24 and 21 kg, did a really slow, controlled negative after the double @ 24 kg, not terribly comfortable on left side but that's life with arthritis in my shoulder.

NB: No swings today, might DL tomorrow, think I overdid the partial ROM DL's on Wednesday and also the pullups.

Press, PU, Short ROM DL

Wednesday

SQ: empty bar, a few

BP: empty bar, a few, then a quarter on each end and for a few more.  Trying index fingers on the rings.

32 kg: 2h-swing x 10, 16 (was going to try 20 again but I had a few really good ones at reps 11-15 and then they didn't feel as good so I stopped)

Wed of Prep Cycle #2, week 1: 12 reps

Mil Press:

24 kg x 2 (no PU), 3 (SS w/ PU +16 kg x 2), 2 (no PU) (7)

21.14 kg x 5 (SS w/ PU +16 kg x 3) (12), avg 22.8 kg, HARI 81.45%

DL - partials in the rack, each weight for two singles, one with each alternate grip

Initial ROM was very short, maybe 1"

225, 315, 381 (kg plates), 425 (more kg plates), 

Add 1-1/2" platform and 425 again for two singles.

A little DL and some swings

I have been logging my training on a private forum on the StrongFirst site but I will try to catch up here.

Today, Tuesday, August 23

32 kg: 2h-swing x 20

Press - duct taped a 2.5 lb plate to the bottom of a 20 kg so it's now officially :) 21.14 kg.  I needed the extra weight for a pressing program I've written for myself and am following.  My recent 1RM is 28 kg, and 20 kg was just too low a percentage of that.  21.14 kg is very close to 75%, much better for me.

24 kg x 2, 21.14 kg x 4 (6)
24 kg x 2, 21.14 kg x 4 (12)
21.14 kg x 3, 24 kg x 4 (19)

DL: 225 behind the back

x 2 w/ reset at bottom,
x 2 touch-n-go

245 behind the back x 1, 1 - I used to be great at these, no longer - disappointing but I will get it back.

Variety: 2h-swing, PU

Thursday - an off/variety day

Swings on long (10-min-ish) rests

24 kg: 2h-swing x 10

(32 kg: 2h-swing x 10) x 2 - last set, finally got something of the feeling of being "tall" at the lockout - looked for it before I picked up the bell and tried to revisit it at the top of each swing.  This make balance at lockout, how feet connect to the ground, etc., different, more solid and secure, and just plain better in every way.


PU: bw + what's below, all pause at top, pause in dead hang at bottom

24 kg on right x 1, on left x 1

20 kg on right x 2, on left x 2

16 kg on right x 3, on left x 3 video http://www.youtube.com/watch?v=SHtGgJoardM

Press, DL

Wednesday, less than an hour to lift, will do lowest volume today: 21 presses, 13 DL's

AM - walked, stretched a little

MP: 
20 kg x 4, 24 kg x 1 (5)
20 kg x 5, 24 kg x 1 (11)
20 kg x 4, 24 kg x 1 (16)
20 kg x 5 (21) avg 20.6 kg, HARI/AR 76.2%

DL: 4-2-1, 3-2-1 for 13 reps

warmup: 235 x 1, 1

257 x 4, 277 x 3, 257 x 6, avg 261.6 lb., HARI/ARI 75.8% (of 345 lb. guesstimated 1RM)

Left for this week - Friday or Saturday: 28 presses, 17 DL's

Swing

Tuesday:

walk

20 kg: 1h swing, 10L, 10R, 10L, 10R

Press, DL

Week #3 starts today, Monday.  Prep period all

NB: Last week was Tue/Thu/Sat, lifting on Monday this week and hoping for Mon/Wed/Fri and then 2 days rest

28% of 300 press (15-22-28-35) = 84 presses

35% of 150 deadlifts (22-28-35-15) = 53 deadlifts

Tentatively, because of teaching schedule, shortest day of the week on Tuesday.

Will distribute the week as 15-22-28-35 over 4 training days, so Tuesday will be 13 presses and 8 deadlifts

4 press days will be 13, 18, 24, 29 = 84, 3 press days would be 21, 28, 35.

Started by planning 4 days but first day felt good so pushed it to 35 reps and will do 3 days.

My press is definitely getting stronger.

4 DL days would be 8, 12, 15, 18 = 53, 3 DL days would be 13, 17, 23

Warmup: S&S style, maximum explosiveness

24 kg 2h swing x 10, 10

32 kg 2h swing x 10

Press: 

(24 kg x 2, 20 kg x 3, 5) x 2 (20)

24 kg x 3, 20 kg x 6 (29)

24 kg x 2, 20 kg x 4 (35)

DL: no warmup per se, start at 247 which is 72%.  35% this week

247 x 4, 267 x 3, 287 x 2, 307 x 1 on long (15-min-ish) rests, avg 267 lbs., 77.3% HARI/ARI

Did 10 reps - will have to figure out the rest as the week goes on.

-S-

Press, DL

Friday - walk

Saturday, today:

mil press: ladders today for 26 total.  12345 for 15, 1235 for 11, rungs of 1 and 2 w/ 24 kg, rest w/ 20 kg

24 kg x 1, 2; 20 kg x 3, 4, 5 (15)

24 kg x 1, 2; 20 kg x 3, 5 (26)


DL: experimenting w/ inhaling at top and spending less time at the bottom before pulling

plan: 285 (83%) x 1, 2; 265 (77%) x 3, 4, 5, 2

warmup:
225 x 1 - hold at lockout
247 (kilo plates) x 1 - hold at lockout
267 x 1 - hold at lockout

287 x 1, 2 (started bottom setup here); 267 x 3, 4, 4*, 3 (17)

* - 5 touch-and-go DL's seemed like it would be 1 too many for safety, so 4 again, and add the extra rep to the last set

Press, PU, DL

Wednesday, yesterday - walk, nap, concert in the city - nice!

Today, Thursday, walk then:

7 presses and 11 DL's

MP:

24 kg x 2 + PU @ bw + 24 kg x 1

20 kg x 3 + PU @ bw + 20 kg x 3

24 kg x 2 + PU @ bw + 24 kg x 1, avg 22.3 kg, HARI/ARI 82.5% - nice

Also first triple PU @ 20 kg in a while, also first PU @ 24 kg in a while

DL:

warmup 225 x 2

275 x 2, 3, 4 (grip going), 2 (11) HARI/ARI 79.7%, good

What's left for this week - highest volume of each lift for this week, planned for Saturday but might do a few tomorrow, we'll see.

Press 26 reps
DL 17 reps

Press, DL

Yesterday, Monday:

MP: 24 kg x 2, 20 kg x 4 (6), 24 kg x 3 (9), 20 kg x 4 (13), 20 kg x 2 + 1 PU @ bw + 20 (15), 24 kg x 1 + 1 PU @ bw + 20 (16), 20 kg x 4 (20) - 21.2 kg avg, HARI/ARI 79% - much closer to ideal than last week.

NB: for whatever reason, I sometimes feel like I take a slightly wrong route pressing on my left side and then my shoulder hurts a little, but this only with 20 kg; with 24 kg, the groove always seems to be correct.


Today, Tuesday

MP:

20 kg x 4, 24 kg x 2, 20 kg x 5, 24 kg x 2 (13)


DL:  warmup: 225 x 3

all double overhand, all touch-and-go

255 x 4, 287 x 3 (7), 255 x 5 (12), 287 x 2 (14), avg 266.4 lbs., HARI/ARI 77%

-S-